Finally, the weather is warm enough for you to hit the streets and log some serious miles. But if you’re one of the nearly 18 million Americans who suffer from seasonal allergies, the sneezing, watery eyes and itchy throat can kick in mid-course, forcing you to take a turn for the couch.

Those irritating symptoms occur after the body gets exposed to an allergen, like pollen, ragweed or grass, releasing inflammatory chemicals called histamines. For those who love exercising outdoors, there are ways to reduce the side effects, says Timothy Craig, D.O., professor of medicine and pediatrics at Penn State University’s Hershey Medical Center Allergy, Asthma, & Immunology. Continue to breathe easy and workout hard, by soaking up these strategies.

Allergy-Proof Your Workout

1. Find the source.Don’t know exactly what sets off your sniffles? An allergist can help you nail down the precise triggers so you can be proactive in your care and know what to avoid and when, says Clifford Bassett, M.D., director of Allergy & Asthma Care of New York. Find a doc near you by visiting allergyandasthma.org.

2. Follow the forecast.Before you head outside, check local pollen and pollutant counts, says Bassett. You can find these on your local weather channel, aaaai.org, or pollen.com. It’s a good idea stay indoors during peak periods when you’re more likely to experience symptoms and instead opt for exercising later in the day, around sunset. At this time, counts are often lower and winds less intense so you won’t have irritants flying into your eyes, nose and mouth. It can also help to choose a route or exercise in an area without grass to keep from stirring up spores.

3. Shield your eyes and head.“Besides blocking UV rays, sunglasses can also protect your eyes from allergens that cause redness, watering, and itching,” says Bassett. Choose a larger pair that covers your peepers in their entirety. Wearing a hat is a good option, too, as it will prevent the build-up of pollen in your hair, hindering you from carrying it into your home (especially if you have a substance like hairspray in your strands that’s sticky enough for particles to stay put). Just remember to leave the cap outside or carry it in a plastic bag right to the laundry machine.

4. Take the proper meds.“Try over-the-counter meds to ease the allergy symptoms,” says Craig. Twice-a-day antihistamines work best this time of year, but steer clear of those with sedatives (like Bendryl), which can slow your sweat session. Skip long-acting decongestants, too — they may disrupt your sleep, causing you to feel groggy and less motivated to squeeze in more physical activity.

5. Clear the air.While changing up your breathing (particularly during athletic activity) might not be ideal, some experts suggest breathing in through your nose to help minimize your allergy symptoms. Bassett explains that it can also lessen the likelihood of dry air entering your lungs, causing respiratory problems. However, the most common allergy symptom, nasal stuffiness often leads to inhaling and exhaling through the mouth. Control this congestion (and avoid mouth breathing) with a nasal steroid or spray — just limit use of these products to an as-needed basis. Also, try a moisturizer or saline gel to keep your nostrils from drying out.

7. Pollen-proof your house for better sleep.After returning inside post-workout, hop in the shower right away to wash off any allergens you might have carried in with you, explains Craig. Also, throw your dirty clothes right into the wash so you don’t drag them around the house. Most importantly, make your bedroom allergen-free by washing sheets at least every two weeks and keeping the windows closed to block out germs. Getting a good night’s rest, sans coughing and sneezing, will help you get out of bed with energy, instead of starting the day fatigued.

8. Keep asthma in check.For those with exercise-induced asthma, allergy symptoms can actually make breathing difficulties worse. Ward off the wheezing by staying well hydrated, and warming up and cooling down during every session.

]]>[caption id="attachment_29546" align="alignnone" width="620"] Photo: Pond5[/caption]
Finally, the weather is warm enough for you to hit the streets and log some serious miles. But if you’re one of the nearly 18 million Americans who suffer from seasonal allergies, the sneezing, watery eyes and itchy throat can kick in mid-course, forcing you to take a turn for the couch.
RELATED:The Hidden Reason You Can't Shake Your Cough
Those irritating symptoms occur after the body gets exposed to an allergen, like pollen, ragweed or grass, releasing inflammatory chemicals called histamines. For those who love exercising outdoors, there are ways to reduce the side effects, says Timothy Craig, D.O., professor of medicine and pediatrics at Penn State University’s Hershey Medical Center Allergy, Asthma, & Immunology. Continue to breathe easy and workout hard, by soaking up these strategies.

Allergy-Proof Your Workout

1. Find the source.
Don’t know exactly what sets off your sniffles? An allergist can help you nail down the precise triggers so you can be proactive in your care and know what to avoid and when, says Clifford Bassett, M.D., director of Allergy & Asthma Care of New York. Find a doc near you by visiting allergyandasthma.org.
2. Follow the forecast.
Before you head outside, check local pollen and pollutant counts, says Bassett. You can find these on your local weather channel, aaaai.org, or pollen.com. It’s a good idea stay indoors during peak periods when you’re more likely to experience symptoms and instead opt for exercising later in the day, around sunset. At this time, counts are often lower and winds less intense so you won’t have irritants flying into your eyes, nose and mouth. It can also help to choose a route or exercise in an area without grass to keep from stirring up spores.
3. Shield your eyes and head.
“Besides blocking UV rays, sunglasses can also protect your eyes from allergens that cause redness, watering, and itching,” says Bassett. Choose a larger pair that covers your peepers in their entirety. Wearing a hat is a good option, too, as it will prevent the build-up of pollen in your hair, hindering you from carrying it into your home (especially if you have a substance like hairspray in your strands that’s sticky enough for particles to stay put). Just remember to leave the cap outside or carry it in a plastic bag right to the laundry machine.
RELATED:The Best Sunglasses for Sports and Fitness Activities4. Take the proper meds.
“Try over-the-counter meds to ease the allergy symptoms,” says Craig. Twice-a-day antihistamines work best this time of year, but steer clear of those with sedatives (like Bendryl), which can slow your sweat session. Skip long-acting decongestants, too — they may disrupt your sleep, causing you to feel groggy and less motivated to squeeze in more physical activity.
5. Clear the air.
While changing up your breathing (particularly during athletic activity) might not be ideal, some experts suggest breathing in through your nose to help minimize your allergy symptoms. Bassett explains that it can also lessen the likelihood of dry air entering your lungs, causing respiratory problems. However, the most common allergy symptom, nasal stuffiness often leads to inhaling and exhaling through the mouth. Control this congestion (and avoid mouth breathing) with a nasal steroid or spray — just limit use of these products to an as-needed basis. Also, try a moisturizer or saline gel to keep your nostrils from drying out.
6. Avoid pollutants when possible.
City-dwellers beware: Air pollutants and exhaust can worsen allergy issues. Knowing ozone alerts and avoiding rush-hour runs when particles are particularly high, stops these culprits from worsening symptoms, Craig says. Stay away from busy streets too, which can up your exposure.
7. Pollen-proof your house for better sleep.
After returning inside post-workout, hop in the shower right away to wash off any allergens you might have carried in with you, explains Craig. Also, throw your dirty clothes right into the wash so you don’t drag them around the house. Most importantly, make your bedroom allergen-free by washing sheets at least every two weeks and keeping the windows closed to block out germs. Getting a good night’s rest, sans coughing and sneezing, will help you get out of bed with energy, instead of starting the day fatigued.
RELATED:Can't Sleep? Your Guide to A Better Night's Rest8. Keep asthma in check.
For those with exercise-induced asthma, allergy symptoms can actually make breathing difficulties worse. Ward off the wheezing by staying well hydrated, and warming up and cooling down during every session.
For more information on allergies and tips for prevention, visit allergyandasthma.org.Originally posted July 2014. Updated March 2015.

Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order. We talked with the Nutrition Twins (aka Lyssie Lakatos and Tammy Lakatos-Shames) authors of The Nutrition Twins’ Veggie Cure, for their top tips to whip your kitchen into shape.

Declutter Your Freezer

If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. “Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce,” says Lyssie Lakatos.

Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium, suggests Tammy Lakatos-Shames.

Lighten Up Your Fridge

"From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back."

Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. “Don’t cut up anything or wash produce when you bring it home from the store,” says Tammy Lakatos-Shames. “You might think you’re saving time, but it will make everything go bad much sooner.” To make these items more convenient for packed lunches or snacks, she suggests prepping them only the night before you’ll be consuming them.

Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.

Clean Your Cupboard

There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars. “Many of these really aren’t any better for you than a candy bar,” says Lyssie Lakatos. Instead, reach for options like air-popped popcorn (you can munch on three cups of it for only 100 calories) and pistachios — they’re only about three calories apiece, and shelling them slows down your eating, encouraging you to consume less.

Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.

Put Everything In Its Place

To ensure your healthy habits stick, it’s important to put some thought into the way you store your foods. “From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back,” suggests Tammy Lakatos-Shames. “That way, you have to really dig for the less healthy items.” And make sure that everything is in the correct place to stay at its peak freshness. “Most people know that olive oil is packed with powerful phytonutrients and antioxidants,” says Lyssie Lakatos. “What you might not be aware of is that those antioxidants convert to pro-oxidants when the oil exposed to heat over a prolonged period of time — which means consuming it can actually damage your body.” She suggests refrigerating olive oil as soon as you get home. Same thing goes for anything containing healthy fats, such as nuts, nut butters and fish oil in any form.

Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.

]]>[caption id="attachment_26520" align="alignnone" width="620"] Photo: Pond5[/caption]
Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order. We talked with the Nutrition Twins (aka Lyssie Lakatos and Tammy Lakatos-Shames) authors of The Nutrition Twins’ Veggie Cure, for their top tips to whip your kitchen into shape.

Declutter Your Freezer

If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. “Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce,” says Lyssie Lakatos.
RELATED:The Dirty Dozen: What to Buy Organic
Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium, suggests Tammy Lakatos-Shames.

Lighten Up Your Fridge

"From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back."

Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. “Don’t cut up anything or wash produce when you bring it home from the store,” says Tammy Lakatos-Shames. “You might think you’re saving time, but it will make everything go bad much sooner.” To make these items more convenient for packed lunches or snacks, she suggests prepping them only the night before you’ll be consuming them.
RELATED:12 Brilliant Meal Prep Ideas to Free Up Your Time
Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.

Clean Your Cupboard

There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars. “Many of these really aren’t any better for you than a candy bar,” says Lyssie Lakatos. Instead, reach for options like air-popped popcorn (you can munch on three cups of it for only 100 calories) and pistachios — they’re only about three calories apiece, and shelling them slows down your eating, encouraging you to consume less.
Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.
RELATED:The Beginner's Guide to Clean Eating

Put Everything In Its Place

To ensure your healthy habits stick, it’s important to put some thought into the way you store your foods. “From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back,” suggests Tammy Lakatos-Shames. “That way, you have to really dig for the less healthy items.” And make sure that everything is in the correct place to stay at its peak freshness. “Most people know that olive oil is packed with powerful phytonutrients and antioxidants,” says Lyssie Lakatos. “What you might not be aware of is that those antioxidants convert to pro-oxidants when the oil exposed to heat over a prolonged period of time — which means consuming it can actually damage your body.” She suggests refrigerating olive oil as soon as you get home. Same thing goes for anything containing healthy fats, such as nuts, nut butters and fish oil in any form.
Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.
Originally posted March 31, 2014. Updated March 2015.

]]>http://dailyburn.com/life/health/tips-clean-kitchen/feed/0Which Vaccines Should You Get as an Adult?http://dailyburn.com/life/health/adult-vaccines-tdap-hpv-vaccine/
http://dailyburn.com/life/health/adult-vaccines-tdap-hpv-vaccine/#commentsWed, 18 Mar 2015 11:15:04 +0000http://dailyburn.com/life/?p=38265

Nobody likes getting shots, but as an adult there are some vaccines important enough to suck it up for next time you visit the doctor.

In recent years, more parents in the U.S. have chosen not to vaccinate their children, going against traditional medical advice. During the 2013–2014 school year, 26 states failed to meet the goal of having 95 percent of kindergartners immunized, according to the U.S. Centers for Disease Control and Prevention (CDC). Concurrently, the U.S. is experiencing larger and more frequent outbreaks of diseases, like the measles or whooping cough, than they’ve seen in decades.

“When we start having people refuse to be immunized, then these illnesses can start to have a resurgence in the population,” says Dr. David Zich assistant professor of emergency medicine at Northwestern University Feinberg School of Medicine. “For most of these people who weren’t immunized, they will be OK. But they run the risk of killing those people around them that are more susceptible.”

It’s more important than ever to make sure you’re educated about what to do to stay healthy — plus, some newer vaccines have hit the scene in recent years. Here’s what you need to know about vaccines to protect yourself and those around you.

Why Vaccines Are So Important

Were you immunized as a child? If you don’t know, find out, ASAP! “If somebody grew up in a family that was opposed to vaccines, then they usually know that, otherwise they likely just got the routine vaccinations that were available at that time,” Zich says.

Most adults have probably received shots protecting them from diseases like whooping cough, measles and the mumps. However, it’s important to know that your immunity to some diseases, like the mumps, grows weaker over time — so you may be due for a booster shot. Plus, new vaccines are constantly being developed, so there might be new or better immunizations available to you now that didn’t exist when you were a child.

“There are also people who will get vaccinated and their body just simple won’t respond,” Zich says. “For instance, with the measles, mumps, rubella (MMR) vaccine that is receiving so much attention right now, after the first dose about 92 percent of people form immunity to it, and after the second dose, about 98 percent of people form immunity. But that still leaves two percent [not protected].”

As more people choose not to have their children vaccinated, the risk of diseases spreading becomes even more likely. Currently, the U.S. is experiencing a large multi-state measles outbreak that originated in Disneyland. The majority of people who contracted the diseases were unvaccinated, according to the CDC.

Zich says some parents fear vaccines may be dangerous to their children — but argues that the benefits of vaccines are far greater than the potential risks. “It’s like saying I’m not going to wear a seatbelt because, 'I know a person who was in an accident and got trapped in seatbelt and was significantly injured or died, therefore seatbelts are wrong,'” Zich says. “But you’re ignoring the fact that seatbelts save hundreds of thousand of lives a year.”

6 Vaccinations Worth Discussing With Your Doctor

If you have no clue when you last received a tetanus shot, don’t sweat it. Head to your doctor, and get the shot again. According to Zich, it’s totally safe to get re-vaccinated more frequently than every 10 years (the currently recommendation). The Tdap shot offers a three-in-one benefit, too. It also protects against diphtheria and pertussis, or whooping cough.

In 2012, a frightening 48,277 cases of whooping cough were reported in the U.S. — the highest number of cases reported since 1955, according to the CDC. “If an adult gets [whooping cough], it starts off like any other nasty cold; it’s difficult to tell the difference. But then it can develop into this terrible cough that lasts weeks to months,” Zich says. “It’s extremely annoying to adults, but usually is not dangerous. However, to infants who may not have immunity to it yet, it can actually kill them.”

Children aren’t fully vaccinated against whooping cough until they are 15 months old (if they’re vaccinated at all). That’s why if you’re spending time around young children, you should make sure you’ve gotten a Tdap shot recently. Women are also required to be re-immunized with each pregnancy, Zich says.

The HPV vaccine is fairly new, and protects against several strains of the human papillomavirus, which has been linked to an increased risk for cervical cancer and genital warts. Currently it’s recommended for women ages 11 to 26 years old, and men ages 11 to 21 years old — though it’s approved for men up to age 26. Both men and women require three doses to get the benefits of the vaccine, which can help protect against up to 70 percent of cervical cancers and 90 percent of genital warts cases.

What’s the difference between “recommended” age limits, and “approved” age limits for vaccines? “Recommended is where there’s pretty good evidence that it will be beneficial for that population,” Zich says. “Approved means it has been tested and is thought to be safe.”

"Unless you live in a literal bubble, every day you are being exposed to dozens of viruses and bacteria, and forming immune responses against them."

Technically, if you’re over 26 years old, you’re not supposed to get an HPV shot because the vaccine hasn’t been tested among that age group yet. “Would it be OK if you’re 26 and a half? Yes, I’m sure it probably would be, but since it’s not approved you would have a hard time finding a physician to give it to you, simply because of liability issues,” Zich says.

In 2000, the CDC declared that measles had been eliminated in the United States, thanks to vaccinations. However, it has re-emerged in recent years (only 37 people in the country were diagnosed in 2004, compared to 655 people in 2014). Currently, a large outbreak is occurring in the U.S, mostly among unvaccinated people.

Even if you got the vaccine as a child, college students should get a booster of MMR, particularly if they are living in dorms, Zich says. “Every once in awhile, we see a resurgence of mumps as well, so this shot helps boost immunity to all three of those,” Zich says.

Beyond that, here’s what you need to know about staying protected from the measles, given recent outbreaks:

If you were born before 1957, you’re considered immune by common exposure, since the virus was circulating in the United States during this time.

If you were born between 1957 and 1967, you should be revaccinated. The measles vaccine first became available in 1963. However, several types of measles vaccines existed during this period, and one type was not effective.

If you were born after 1967 and were vaccinated, you should be immune.

However, the vaccine is known to be ineffective in about two percent of the population. So if you’re a health care worker, teacher, work at a place that caters to children (like Disneyland), or if you’re traveling internationally to places where measles is endemic, you can undergo a simple blood test to make sure you have immunity, Zich says. If it turns out you aren’t immune, you can get the vaccine again.

This vaccine was first recommended for adolescents in 2005. Now, many colleges require people who received the vaccine at age 11 or 12 to get a booster shot before entering university. College dormitories can be hotspots for fast-spreading diseases like meningitis, thanks to communal living arrangements. According to the CDC, first year students living in dormitories have a higher risk of contracting this life-threatening disease, compared with other people in the same age group.

Recent outbreaks of meningitis at Princeton University and University of California Santa Barbra prompted renewed interest in the meningococcal vaccine over the past few years. This vaccine doesn’t protect against all strains of meningitis, but rather two out of the three major strains.

Haven’t had the ‘pox? Get vaccinated! The CDC recommends adults receive a two-dose series of immunizations if they never had this itchy rash as a kid. This vaccine became available in the U.S. in 1995 for people ages 12 months to 12 years old, so if you were over age 12 in 1995 and haven’t gotten the virus, it’s worth looking into at your next doctor’s visit.

If you had only a mild case of the chickenpox as a child, experiencing a recurrence of the disease is unusual but not impossible. In these cases, vaccination isn’t recommended, says Zich. But if you’re concerned about your immunity, you can get tested at the doctor’s office to see if you would benefit from receiving this shot.

The hepatitis B vaccine was only approved in 1986, so if you were born before then you might want to ask your doctor about getting this shot (most children born after 1986 will have received it). While this vaccine is technically recommended for “special populations,” don’t assume you don’t qualify. The criteria actually apply to many young, healthy people in the United States. You might want this vaccine if: You’re not in a long-term monogamous relationship, you’re going to have sex with more than one person in your lifetime, you’ve ever been diagnosed with an STD or at a high-risk of contracting one. Health care workers, diabetics and people with chronic illnesses also qualify.

Planning an exotic vacation? Depending on which countries you are visiting, there are a number of vaccines you might want to look into getting before hopping on the plane. Zich recommends visiting a travel clinic, where physicians can advise you on immunizations and other health precautions you should take on your trip. To find a clinic near you, visit the CDC’s web site.

And let’s not forget, the CDC recommends that all healthy people six months and older get immunized against the flu every year. If you have a chronic medical condition, or are over 60 years old, you should also speak to your physician about other vaccinations you may need (such as for shingles and pneumonia).

“Unless you live in a literal bubble, every day you are being exposed to dozens of viruses and bacteria, and forming immune responses against them,” Zich says. “All immunizations are is taking, in a controlled environment, the specific illnesses we’re targeting and doing things to either inactivate them or make them as harmless as possible.”

]]>[caption id="attachment_38270" align="alignnone" width="620"]Photo: Pond5[/caption]
Nobody likes getting shots, but as an adult there are some vaccines important enough to suck it up for next time you visit the doctor.
In recent years, more parents in the U.S. have chosen not to vaccinate their children, going against traditional medical advice. During the 2013–2014 school year, 26 states failed to meet the goal of having 95 percent of kindergartners immunized, according to the U.S. Centers for Disease Control and Prevention (CDC). Concurrently, the U.S. is experiencing larger and more frequent outbreaks of diseases, like the measles or whooping cough, than they’ve seen in decades.
“When we start having people refuse to be immunized, then these illnesses can start to have a resurgence in the population,” says Dr. David Zich assistant professor of emergency medicine at Northwestern University Feinberg School of Medicine. “For most of these people who weren’t immunized, they will be OK. But they run the risk of killing those people around them that are more susceptible.”
RELATED:Are You Crazy for Working Out While Sick?
It’s more important than ever to make sure you’re educated about what to do to stay healthy — plus, some newer vaccines have hit the scene in recent years. Here’s what you need to know about vaccines to protect yourself and those around you.

Why Vaccines Are So Important

Were you immunized as a child? If you don’t know, find out, ASAP! “If somebody grew up in a family that was opposed to vaccines, then they usually know that, otherwise they likely just got the routine vaccinations that were available at that time,” Zich says.
Most adults have probably received shots protecting them from diseases like whooping cough, measles and the mumps. However, it’s important to know that your immunity to some diseases, like the mumps, grows weaker over time — so you may be due for a booster shot. Plus, new vaccines are constantly being developed, so there might be new or better immunizations available to you now that didn’t exist when you were a child.
“There are also people who will get vaccinated and their body just simple won’t respond,” Zich says. “For instance, with the measles, mumps, rubella (MMR) vaccine that is receiving so much attention right now, after the first dose about 92 percent of people form immunity to it, and after the second dose, about 98 percent of people form immunity. But that still leaves two percent [not protected].”
RELATED:7 Immunity-Boosting Foods to Fight Colds and Flu
As more people choose not to have their children vaccinated, the risk of diseases spreading becomes even more likely. Currently, the U.S. is experiencing a large multi-state measles outbreak that originated in Disneyland. The majority of people who contracted the diseases were unvaccinated, according to the CDC.
Zich says some parents fear vaccines may be dangerous to their children — but argues that the benefits of vaccines are far greater than the potential risks. “It’s like saying I’m not going to wear a seatbelt because, 'I know a person who was in an accident and got trapped in seatbelt and was significantly injured or died, therefore seatbelts are wrong,'” Zich says. “But you’re ignoring the fact that seatbelts save hundreds of thousand of lives a year.”
[caption id="attachment_23947" align="alignnone" width="620"]Photo: Pond5[/caption]

6 Vaccinations Worth Discussing With Your Doctor

If you have no clue when you last received a tetanus shot, don’t sweat it. Head to your doctor, and get the shot again. According to Zich, it’s totally safe to get re-vaccinated more frequently than every 10 years (the currently recommendation). The Tdap shot offers a three-in-one benefit, too. It also protects against diphtheria and pertussis, or whooping cough.
In 2012, a frightening 48,277 cases of whooping cough were reported in the U.S. — the highest number of cases reported since 1955, according to the CDC. “If an adult gets [whooping cough], it starts off like any other nasty cold; it’s difficult to tell the difference. But then it can develop into this terrible cough that lasts weeks to months,” Zich says. “It’s extremely annoying to adults, but usually is not dangerous. However, to infants who may not have immunity to it yet, it can actually kill them.”
RELATED:The Hidden Reason You Can’t Shake Your Cough
Children aren’t fully vaccinated against whooping cough until they are 15 months old (if they’re vaccinated at all). That’s why if you’re spending time around young children, you should make sure you’ve gotten a Tdap shot recently. Women are also required to be re-immunized with each pregnancy, Zich says.

The HPV vaccine is fairly new, and protects against several strains of the human papillomavirus, which has been linked to an increased risk for cervical cancer and genital warts. Currently it’s recommended for women ages 11 to 26 years old, and men ages 11 to 21 years old — though it’s approved for men up to age 26. Both men and women require three doses to get the benefits of the vaccine, which can help protect against up to 70 percent of cervical cancers and 90 percent of genital warts cases.
What’s the difference between “recommended” age limits, and “approved” age limits for vaccines? “Recommended is where there’s pretty good evidence that it will be beneficial for that population,” Zich says. “Approved means it has been tested and is thought to be safe.”

"Unless you live in a literal bubble, every day you are being exposed to dozens of viruses and bacteria, and forming immune responses against them."

Technically, if you’re over 26 years old, you’re not supposed to get an HPV shot because the vaccine hasn’t been tested among that age group yet. “Would it be OK if you’re 26 and a half? Yes, I’m sure it probably would be, but since it’s not approved you would have a hard time finding a physician to give it to you, simply because of liability issues,” Zich says.

In 2000, the CDC declared that measles had been eliminated in the United States, thanks to vaccinations. However, it has re-emerged in recent years (only 37 people in the country were diagnosed in 2004, compared to 655 people in 2014). Currently, a large outbreak is occurring in the U.S, mostly among unvaccinated people.
Even if you got the vaccine as a child, college students should get a booster of MMR, particularly if they are living in dorms, Zich says. “Every once in awhile, we see a resurgence of mumps as well, so this shot helps boost immunity to all three of those,” Zich says.
Beyond that, here’s what you need to know about staying protected from the measles, given recent outbreaks:

If you were born before 1957, you’re considered immune by common exposure, since the virus was circulating in the United States during this time.

If you were born between 1957 and 1967, you should be revaccinated. The measles vaccine first became available in 1963. However, several types of measles vaccines existed during this period, and one type was not effective.

If you were born after 1967 and were vaccinated, you should be immune.

However, the vaccine is known to be ineffective in about two percent of the population. So if you’re a health care worker, teacher, work at a place that caters to children (like Disneyland), or if you’re traveling internationally to places where measles is endemic, you can undergo a simple blood test to make sure you have immunity, Zich says. If it turns out you aren’t immune, you can get the vaccine again.

This vaccine was first recommended for adolescents in 2005. Now, many colleges require people who received the vaccine at age 11 or 12 to get a booster shot before entering university. College dormitories can be hotspots for fast-spreading diseases like meningitis, thanks to communal living arrangements. According to the CDC, first year students living in dormitories have a higher risk of contracting this life-threatening disease, compared with other people in the same age group.
Recent outbreaks of meningitis at Princeton University and University of California Santa Barbra prompted renewed interest in the meningococcal vaccine over the past few years. This vaccine doesn’t protect against all strains of meningitis, but rather two out of the three major strains.

Haven’t had the ‘pox? Get vaccinated! The CDC recommends adults receive a two-dose series of immunizations if they never had this itchy rash as a kid. This vaccine became available in the U.S. in 1995 for people ages 12 months to 12 years old, so if you were over age 12 in 1995 and haven’t gotten the virus, it’s worth looking into at your next doctor’s visit.
If you had only a mild case of the chickenpox as a child, experiencing a recurrence of the disease is unusual but not impossible. In these cases, vaccination isn’t recommended, says Zich. But if you’re concerned about your immunity, you can get tested at the doctor’s office to see if you would benefit from receiving this shot.

The hepatitis B vaccine was only approved in 1986, so if you were born before then you might want to ask your doctor about getting this shot (most children born after 1986 will have received it). While this vaccine is technically recommended for “special populations,” don’t assume you don’t qualify. The criteria actually apply to many young, healthy people in the United States. You might want this vaccine if: You’re not in a long-term monogamous relationship, you’re going to have sex with more than one person in your lifetime, you’ve ever been diagnosed with an STD or at a high-risk of contracting one. Health care workers, diabetics and people with chronic illnesses also qualify.
Planning an exotic vacation? Depending on which countries you are visiting, there are a number of vaccines you might want to look into getting before hopping on the plane. Zich recommends visiting a travel clinic, where physicians can advise you on immunizations and other health precautions you should take on your trip. To find a clinic near you, visit the CDC’s web site.
And let’s not forget, the CDC recommends that all healthy people six months and older get immunized against the flu every year. If you have a chronic medical condition, or are over 60 years old, you should also speak to your physician about other vaccinations you may need (such as for shingles and pneumonia).
“Unless you live in a literal bubble, every day you are being exposed to dozens of viruses and bacteria, and forming immune responses against them,” Zich says. “All immunizations are is taking, in a controlled environment, the specific illnesses we’re targeting and doing things to either inactivate them or make them as harmless as possible.”

A calorie-heavy casserole isn’t the only meal you can make with a baking dish. We found three surprisingly innovative — and healthy — ways to use each of the following five classic cooking tools already hanging out in your kitchen. Might we suggest an easier way to flip an egg, or using your blender for more than just protein smoothies? Meal prep has never been so creative…or easy!

15 Genius Kitchen Hacks

Waffle Iron

1. Sweeten up your hash browns. With sweet potatoes, that is. Instead of using regular ole white ones, grab the orange variety, packed with vitamin A. Devin Alexander, weight loss coach and celebrity chef of NBC’s The Biggest Loser, recommends shredding the potatoes and tossing on the starch. “It cooks in half the time and comes out nice and crispy,” she says.

2. Flip the perfect eggs. The worst part about making an omelet is the dreaded egg flip, when something goes awry and all the filling flies out. Avoid it altogether by adding your scrambled egg yolk to the iron, throwing in your favorite mix-ins and closing the lid. Let the appliance be the flip-master — you just enjoy the end result.

3. Lighten up a falafel. Ditch the deep fryer (and the high fat content), keep the flavor. Use a blender or food processor to pulse chickpeas, garlic, one egg white and seasonings until smooth. Form small patties — or simply add the mixture to the iron to make a waffle-shaped falafel — and cook for six to eight minutes.

Baking Dish

4. Perfect your sushi practice. If you’re a rolling novice, Alexander recommends using a baking dish to make a sushi casserole. “Pack sushi rice (we suggest brown rice instead of white for a fiber boost), then layers of raw fish, vegetables like cucumber and zucchini, and cut it into servable cubes,” she says. Nobody will know you didn’t craft those gorgeous rolls the traditional way.

5. Fluff up your couscous. Instead of cooking this tiny pasta in a pot, try making it in a larger dish instead. Nadia G., host of the Cooking Channel’s Bitchin’ Kitchen, says allowing it to be spread out in the dish lets it breathe, in a sense, and stops the couscous from scrunching together. Result: a fluffier side dish.

6. Make vegetables more fun. If you’ve got kids in the house, a baking dish is going to make veggies look more appetizing. “My grandmother made ‘curled carrots’ for us as kids and it was always way more fun,” says Alexander. Peel carrots and green onions length-wise so they form long ribbons, then use the baking dish to soak them in ice water until they naturally begin to curl. Enjoy as a side dish for the little ones or use this technique to help garnish a bigger meal at your next dinner party.

Blender

7. Create your own baking flour. For this kitchen hack, replace white flour in baked goods with a homemade oat version. Katie Farrell of Dashing Dishadds the oats to her blender “to make a fine sand consistency ‘flour’ and use it for whole-grain and low-carb baked goods,” she says. “It’s a big money saver!”

8. Make your own ground meat. Save money by buying the whole chicken breast and grinding it up yourself at home. Alexander suggests tossing it in the blender and giving it a few quick pulses (you can do the same with pork tenderloin or top round) to get a lean meat that's ready for cooking.

9. Stir up soups. Blenders aren’t just for chilled drinks (like that post-workout smoothie or refreshing margarita). Farrell suggests using it to make soups. Simply simmer vegetables, like carrots and cauliflower, in broth until they’re nearly falling apart, puree in the blender until smooth, then serve.

Coffee Grinder

10. Grind your own spices. Forget paying an arm and a leg for store-bought bottles of dried parsley or basil. Buy the whole variety instead and shred them at home to save a few bucks. All you need is your coffee grinder, says Alexander. “Just be sure to run bread in between uses,” she warns. “The bread soaks up the oils, so if you don’t, your coffee will taste like the spices.”

11. Create an almond crust. “I love using Blue Diamond almonds in the grinder, and putting them on top of my salad in place of croutons,” says chef Max Hardy. “You can also use it to make a crusted chicken or Mini Almond and Vegetable Sliders with Spicy Mayo.” At only 180 calories, the sliders are perfect during game night.

12. Pulverize herbs and seeds. Alexander suggests smashing herbs and seeds, like flax, in the coffee grinder so they’re nice and fresh and have tons of robust flavors. Store them in an airtight container in a cool, dry place.

Microwave

13. Dumb down dessert. There’s no reason to spend an hour or more making a decadent treat when your sweet tooth wants a quick fix — now. Tina Haupert of Carrots ‘N’ Cake suggests busting out the microwave for the Pinterest-popular dessert-in-a-mug recipes. This German Chocolate Protein Mug Cake Recipe (yes, we said cake) only requires two minutes of prep work and one-minute of cook time.

14. Foam milk. You don’t need a frother — or fancy espresso machine — to make creamy lattes at home. Grab a small jar with a lid (a jam jar works well), and fill it with milk, no more than halfway. Next, get a mini arm workout in by shaking the jar until the milk has doubled in size. Remove the lid and microwave for 30 seconds. Voila!

15. Zap an English muffin. There’s nothing worse than craving an egg sandwich and realizing there are no English muffins in the house. Little did you know you can make your own in under five minutes, thanks to your microwave. Use this gluten-free, Paleo recipe from Haupert. “It tastes just like a real English muffin and toasts really well,” she says. Plus, it satisfies the craving.

]]>
A calorie-heavy casserole isn’t the only meal you can make with a baking dish. We found three surprisingly innovative — and healthy — ways to use each of the following five classic cooking tools already hanging out in your kitchen. Might we suggest an easier way to flip an egg, or using your blender for more than just protein smoothies? Meal prep has never been so creative…or easy!
RELATED:12 Brilliant Meal Prep Ideas to Free Up Your Time

15 Genius Kitchen Hacks

Waffle Iron

1. Sweeten up your hash browns. With sweet potatoes, that is. Instead of using regular ole white ones, grab the orange variety, packed with vitamin A. Devin Alexander, weight loss coach and celebrity chef of NBC’s The Biggest Loser, recommends shredding the potatoes and tossing on the starch. “It cooks in half the time and comes out nice and crispy,” she says.
2. Flip the perfect eggs. The worst part about making an omelet is the dreaded egg flip, when something goes awry and all the filling flies out. Avoid it altogether by adding your scrambled egg yolk to the iron, throwing in your favorite mix-ins and closing the lid. Let the appliance be the flip-master — you just enjoy the end result.
RELATED: 10 Unexpected Recipes for Any Time of Day3. Lighten up a falafel. Ditch the deep fryer (and the high fat content), keep the flavor. Use a blender or food processor to pulse chickpeas, garlic, one egg white and seasonings until smooth. Form small patties — or simply add the mixture to the iron to make a waffle-shaped falafel — and cook for six to eight minutes.
[caption id="attachment_38091" align="alignnone" width="620"] Photo: Pond5[/caption]

Baking Dish

4. Perfect your sushi practice. If you’re a rolling novice, Alexander recommends using a baking dish to make a sushi casserole. “Pack sushi rice (we suggest brown rice instead of white for a fiber boost), then layers of raw fish, vegetables like cucumber and zucchini, and cut it into servable cubes,” she says. Nobody will know you didn’t craft those gorgeous rolls the traditional way.
5. Fluff up your couscous. Instead of cooking this tiny pasta in a pot, try making it in a larger dish instead. Nadia G., host of the Cooking Channel’s Bitchin’ Kitchen, says allowing it to be spread out in the dish lets it breathe, in a sense, and stops the couscous from scrunching together. Result: a fluffier side dish.
6. Make vegetables more fun. If you’ve got kids in the house, a baking dish is going to make veggies look more appetizing. “My grandmother made ‘curled carrots’ for us as kids and it was always way more fun,” says Alexander. Peel carrots and green onions length-wise so they form long ribbons, then use the baking dish to soak them in ice water until they naturally begin to curl. Enjoy as a side dish for the little ones or use this technique to help garnish a bigger meal at your next dinner party.
[caption id="attachment_38092" align="alignnone" width="620"] Photo: Pond5[/caption]

Blender

7. Create your own baking flour. For this kitchen hack, replace white flour in baked goods with a homemade oat version. Katie Farrell of Dashing Dishadds the oats to her blender “to make a fine sand consistency ‘flour’ and use it for whole-grain and low-carb baked goods,” she says. “It’s a big money saver!”
8. Make your own ground meat. Save money by buying the whole chicken breast and grinding it up yourself at home. Alexander suggests tossing it in the blender and giving it a few quick pulses (you can do the same with pork tenderloin or top round) to get a lean meat that's ready for cooking.
9. Stir up soups. Blenders aren’t just for chilled drinks (like that post-workout smoothie or refreshing margarita). Farrell suggests using it to make soups. Simply simmer vegetables, like carrots and cauliflower, in broth until they’re nearly falling apart, puree in the blender until smooth, then serve.
RELATED: 9 Delicious Smoothie Bowl Recipes
[caption id="attachment_38093" align="alignnone" width="620"] Photo: Pond5[/caption]

Coffee Grinder

10. Grind your own spices. Forget paying an arm and a leg for store-bought bottles of dried parsley or basil. Buy the whole variety instead and shred them at home to save a few bucks. All you need is your coffee grinder, says Alexander. “Just be sure to run bread in between uses,” she warns. “The bread soaks up the oils, so if you don’t, your coffee will taste like the spices.”
11. Create an almond crust. “I love using Blue Diamond almonds in the grinder, and putting them on top of my salad in place of croutons,” says chef Max Hardy. “You can also use it to make a crusted chicken or Mini Almond and Vegetable Sliders with Spicy Mayo.” At only 180 calories, the sliders are perfect during game night.
RELATED: 10 Healthy Chicken Recipes That Don’t Suck 12. Pulverize herbs and seeds. Alexander suggests smashing herbs and seeds, like flax, in the coffee grinder so they’re nice and fresh and have tons of robust flavors. Store them in an airtight container in a cool, dry place.
[caption id="attachment_38094" align="alignnone" width="620"] Photo: Pond5[/caption]

Microwave

13. Dumb down dessert. There’s no reason to spend an hour or more making a decadent treat when your sweet tooth wants a quick fix — now. Tina Haupert of Carrots ‘N’ Cake suggests busting out the microwave for the Pinterest-popular dessert-in-a-mug recipes. This German Chocolate Protein Mug Cake Recipe (yes, we said cake) only requires two minutes of prep work and one-minute of cook time.
14. Foam milk. You don’t need a frother — or fancy espresso machine — to make creamy lattes at home. Grab a small jar with a lid (a jam jar works well), and fill it with milk, no more than halfway. Next, get a mini arm workout in by shaking the jar until the milk has doubled in size. Remove the lid and microwave for 30 seconds. Voila!
15. Zap an English muffin. There’s nothing worse than craving an egg sandwich and realizing there are no English muffins in the house. Little did you know you can make your own in under five minutes, thanks to your microwave. Use this gluten-free, Paleo recipe from Haupert. “It tastes just like a real English muffin and toasts really well,” she says. Plus, it satisfies the craving.

An estimated 18 million Americans have non-celiac gluten sensitivity. But what if they’re wrong? A new and growing body of evidence suggests that the protein in gluten isn’t the only gastrointestinal villain that might be giving people a hard time. In fact, what many people assume is a gluten intolerance might actually be a reaction to an entirely different molecule, instead.

Let us introduce you to FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. (See why it needs an acronym?) Each of these words are fancy scientific phrases for different types of food starches and sugars. In a nutshell, FODMAPs includes short-chain carbohydrates that some people have trouble digesting. Tons of foods you eat every day, like beans, ice cream, apples and asparagus, are high in FODMAPs and could be causing your gas and bloating. Here’s how to figure out if FODMAPs might be behind your digestive distress.

The Low-FODMAP Diet: What You Need to Know

For people with a sensitivity to FODMAPs, the gastrointestinal tract in their small intestines can’t absorb short-chain carbohydrates. This causes these unabsorbed molecules to move into the large intestine, where they start to cause problems. “The bacteria go to town on these sugars, and the result is fermentation,” says Nicole Silber, R.D., Director of Pediatric Nutrition at Middleberg Nutrition in New York City. This agitation leads to gas and bellyaches. Plus, bloating and cramping can occur because these molecules attract water to the gut, says Silber.

“Often it is a volume issue, most people can tolerate some degree of FODMAPs,” says Silber. Still, you might be surprised to learn that a lot of healthy items might be wreaking havoc on your stomach. Fruits like apples, avocados, peaches, pears and watermelon contain higher amounts of polyols and fructose, which are FODMAPs. And nutritious cauliflower, broccoli, brussels sprouts, eggplant and garlic have fructan, another digestive offender.

Take a look at the graphic below to find out what common foods are low in FODMAPs.

The Link Between FODMAPs, Gluten Sensitivity and IBS

The term FODMAPs is nothing new in the gastrointestinal community. In the late 1990s, doctors began to suspect that FODMAPs were to blame for the digestive issues of patients with irritable bowel syndrome (IBS). Transitioning to a low-FODMAPs diet was shown to improve many symptoms of IBS, and recent research reveals that the diet can help people without IBS, too. A 2013 study published in the journal Gastroenterology revealed that individuals with non-celiac gluten sensitivity could benefit greatly from omitting FODMAPS-rich foods from their diets.

“This was a very impressive study,” says Gina Sam, MD, MPH Director of the Mount Sinai Gastrointestinal Motility Center at the Mount Sinai Hospital. Though there were only 37 participants, the results were remarkable enough for the medical community to take notice. “Patients on the low-FODMAPs diet had dramatic improvements in pain, bloating and stool consistency,” she says. Dr. Sam began using low-FODMAP diets to help IBS patients in early 2014.

“When it comes to celiac disease and gluten sensitivity, it is the gluten, which is the protein [in foods] that is triggering symptoms,” says Silber. Meanwhile, for FODMAP-rich foods, it is the carbohydrates and fiber in people’s diets that cause gastrointestinal distress, says Silber.

Herein lies the problem in distinguishing FODMAPs sensitivity from gluten problems: Wheat-based gluten products like conventional pastas and breads contain fructan, a type of carbohydrate that is a FODMAP. “It is very likely that it is the actual fructan, or [the] carbohydrate, in wheat triggering these symptoms [in some non-celiac gluten sensitive people] and not the protein, gluten,” says Silber. While gluten typically gets a bad rep, says Silber, the fructan may at fault all along. This is what makes it hard to figure out if you’re sensitive to gluten, FODMAPs, or even both.

But keep in mind that FODMAPs aren’t necessarily the enemy, either. The fermentation that causes digestive distress for some might be beneficial for others. “[They] may play a role in reducing risk of certain cancers, inflammation, gastrointestinal disease and even weight gain,” says Silber.

Should You Try the Low-FODMAPs Diet?

Clearly, it can be difficult to pinpoint whether a person’s food sensitivities are gluten or FODMAPs-based. If you’re considering doing a serious diet overhaul, you’d be better off having an expert weigh in first, say Dr. Sam and Silber. Luckily, there are a few strategies that can help those with mild or occasional digestive distress nail down their food triggers.

“Often just eliminating some gas-promoting vegetables, carbonation, artificial sweeteners, excessive fruit and beans can help reduce some of the symptoms caused by FODMAPs,” says Silber. Keeping a journal about the food you’re eating, and the GI symptoms you’re experiencing, can also help identify problematic foods.

If you experience ongoing symptoms that affect your quality of life for six to 12 months, your best bet is to seek professional advice. An expert can help you rule out a gluten allergy, otherwise known as celiac disease, or Bacterial Overgrowth Syndrome (SIBO), a treatable condition that is caused by an imbalance of bacteria in the small intestine. If it seems like FODMAPs might be the root of your problems, several different breath tests can reveal if you have trouble digesting fructan or lactose.

Want to learn more about the link between digestive health and low-FODMAPs? Monash University has many online resources, including a mobile app to control symptoms of gastrointestinal distress.

]]>[caption id="attachment_37468" align="alignnone" width="620"] Photo: Pond5[/caption]
An estimated 18 million Americans have non-celiac gluten sensitivity. But what if they’re wrong? A new and growing body of evidence suggests that the protein in gluten isn’t the only gastrointestinal villain that might be giving people a hard time. In fact, what many people assume is a gluten intolerance might actually be a reaction to an entirely different molecule, instead.
Let us introduce you to FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. (See why it needs an acronym?) Each of these words are fancy scientific phrases for different types of food starches and sugars. In a nutshell, FODMAPs includes short-chain carbohydrates that some people have trouble digesting. Tons of foods you eat every day, like beans, ice cream, apples and asparagus, are high in FODMAPs and could be causing your gas and bloating. Here’s how to figure out if FODMAPs might be behind your digestive distress.
RELATED:How to Buy Gluten-Free Without Getting Duped

The Low-FODMAP Diet: What You Need to Know

For people with a sensitivity to FODMAPs, the gastrointestinal tract in their small intestines can’t absorb short-chain carbohydrates. This causes these unabsorbed molecules to move into the large intestine, where they start to cause problems. “The bacteria go to town on these sugars, and the result is fermentation,” says Nicole Silber, R.D., Director of Pediatric Nutrition at Middleberg Nutrition in New York City. This agitation leads to gas and bellyaches. Plus, bloating and cramping can occur because these molecules attract water to the gut, says Silber.
“Often it is a volume issue, most people can tolerate some degree of FODMAPs,” says Silber. Still, you might be surprised to learn that a lot of healthy items might be wreaking havoc on your stomach. Fruits like apples, avocados, peaches, pears and watermelon contain higher amounts of polyols and fructose, which are FODMAPs. And nutritious cauliflower, broccoli, brussels sprouts, eggplant and garlic have fructan, another digestive offender.
Take a look at the graphic below to find out what common foods are low in FODMAPs.

The Link Between FODMAPs, Gluten Sensitivity and IBS

The term FODMAPs is nothing new in the gastrointestinal community. In the late 1990s, doctors began to suspect that FODMAPs were to blame for the digestive issues of patients with irritable bowel syndrome (IBS). Transitioning to a low-FODMAPs diet was shown to improve many symptoms of IBS, and recent research reveals that the diet can help people without IBS, too. A 2013 study published in the journal Gastroenterology revealed that individuals with non-celiac gluten sensitivity could benefit greatly from omitting FODMAPS-rich foods from their diets.
RELATED:The Breakfast that Could Help You Eat 50 Percent Less at Lunch
“This was a very impressive study,” says Gina Sam, MD, MPH Director of the Mount Sinai Gastrointestinal Motility Center at the Mount Sinai Hospital. Though there were only 37 participants, the results were remarkable enough for the medical community to take notice. “Patients on the low-FODMAPs diet had dramatic improvements in pain, bloating and stool consistency,” she says. Dr. Sam began using low-FODMAP diets to help IBS patients in early 2014.
“When it comes to celiac disease and gluten sensitivity, it is the gluten, which is the protein [in foods] that is triggering symptoms,” says Silber. Meanwhile, for FODMAP-rich foods, it is the carbohydrates and fiber in people’s diets that cause gastrointestinal distress, says Silber.
Herein lies the problem in distinguishing FODMAPs sensitivity from gluten problems: Wheat-based gluten products like conventional pastas and breads contain fructan, a type of carbohydrate that is a FODMAP. “It is very likely that it is the actual fructan, or [the] carbohydrate, in wheat triggering these symptoms [in some non-celiac gluten sensitive people] and not the protein, gluten,” says Silber. While gluten typically gets a bad rep, says Silber, the fructan may at fault all along. This is what makes it hard to figure out if you’re sensitive to gluten, FODMAPs, or even both.
RELATED:What are Natural Flavors, Really?
But keep in mind that FODMAPs aren’t necessarily the enemy, either. The fermentation that causes digestive distress for some might be beneficial for others. “[They] may play a role in reducing risk of certain cancers, inflammation, gastrointestinal disease and even weight gain,” says Silber.

Should You Try the Low-FODMAPs Diet?

Clearly, it can be difficult to pinpoint whether a person’s food sensitivities are gluten or FODMAPs-based. If you’re considering doing a serious diet overhaul, you’d be better off having an expert weigh in first, say Dr. Sam and Silber. Luckily, there are a few strategies that can help those with mild or occasional digestive distress nail down their food triggers.
“Often just eliminating some gas-promoting vegetables, carbonation, artificial sweeteners, excessive fruit and beans can help reduce some of the symptoms caused by FODMAPs,” says Silber. Keeping a journal about the food you’re eating, and the GI symptoms you’re experiencing, can also help identify problematic foods.
If you experience ongoing symptoms that affect your quality of life for six to 12 months, your best bet is to seek professional advice. An expert can help you rule out a gluten allergy, otherwise known as celiac disease, or Bacterial Overgrowth Syndrome (SIBO), a treatable condition that is caused by an imbalance of bacteria in the small intestine. If it seems like FODMAPs might be the root of your problems, several different breath tests can reveal if you have trouble digesting fructan or lactose.
Want to learn more about the link between digestive health and low-FODMAPs? Monash University has many online resources, including a mobile app to control symptoms of gastrointestinal distress.

You’ve tried so hard to be healthy. You watch your calories, exercise regularly, and always toss out the yolks when you make your veggie omelet. Well, it may be time to reconsider! (At least when it comes to your eggs.) Whole eggs don’t raise your risk of heart disease — in fact, according to nutrition coach Liz Wolfe, NTP, author of Eat The Yolks, it may be worse for your health to not eat them.

The Scrambled Facts

Egg yolks, along with other sources of saturated fat and cholesterol, came under fire in the wake of research by Nikolai Anichkov at the turn of the 20th century. Anichkov fed rabbits pure cholesterol and noted that their arteries clogged up with plaque, leading to a hypothesis that cholesterol promotes heart disease. But since then, there have been questions raised about how closely the two are related. Wolfe counters: “rabbits have nothing in common with human bodies… and cholesterol isn’t part of their diet anyway.”

Nevertheless, the findings gave rise to a witch hunt that demonized foods high in fat and cholesterol. Researcher Ancel Keys made headlines in the 1950s with his Seven Countries’ Study, which almost single-handedly set the line of thinking on saturated fat that prevails today. Keys claimed that after looking at the average diets of populations in seven different countries, he was able to determine that those who ate the most animal fat had the highest rates of heart disease. But his analysis was flawed. Although Keys’ data did show a connection between fat and heart disease, he couldn’t demonstrate that the relationship was causal. Furthermore, while mortality rates for heart disease were higher in the countries that consumed the most animal fat, deaths from nearly ever other cause were lower — and overall life expectancy was higher.

The Sunny Side of Things

Thankfully, more concrete findings have come to light in the years since. In 2010, The American Journal of Clinical Nutrition published a meta-analysis — the collected findings of 21 different studies — which stated that “saturated fat was not associated with an increased risk of coronary heart disease, stroke or coronary vascular disease.”

Earlier this year, Time Magazine reversed the argument it made in a 1984 cover story claiming eggs and other high-fat foods were dangerous, and even encouraged readers to eat butter over margarine.

So what is the real cause of heart disease? Wolfe suggests it lies in the inflammation caused by “chronic stress levels, and the overconsumption of vegetable oils and processed carbohydrates.” In other words: “Limit foods that come in boxes and bags.”

The Hard-Boiled Truth

Meanwhile, if you’ve been avoiding egg yolks, you’ve been missing out on a world of good nutrition. According to Wolfe, “They’re a great source of vitamin A, which is good for skin, B vitamins for energy, and choline, which supports brain health, muscles, and is necessary for a healthy pregnancy.” The saturated fat in yolks is also necessary for hormone production and the body’s absorption of vitamins and minerals.

As long as you control your overall calories, whole egg consumption won’t cause weight gain, despite its fat content. However, if you’re trying to hit certain macronutrient numbers for a diet, or just want to restrict calories, having a few white-only eggs can be appropriate. When in doubt, check in with a nutritionist to see how well your current food choices stack up against your health and fitness goals.

]]>[caption id="attachment_30705" align="alignnone" width="620"] Photo: Pond5[/caption]
You’ve tried so hard to be healthy. You watch your calories, exercise regularly, and always toss out the yolks when you make your veggie omelet. Well, it may be time to reconsider! (At least when it comes to your eggs.) Whole eggs don’t raise your risk of heart disease — in fact, according to nutrition coach Liz Wolfe, NTP, author of Eat The Yolks, it may be worse for your health to not eat them.

The Scrambled Facts

Egg yolks, along with other sources of saturated fat and cholesterol, came under fire in the wake of research by Nikolai Anichkov at the turn of the 20th century. Anichkov fed rabbits pure cholesterol and noted that their arteries clogged up with plaque, leading to a hypothesis that cholesterol promotes heart disease. But since then, there have been questions raised about how closely the two are related. Wolfe counters: “rabbits have nothing in common with human bodies… and cholesterol isn’t part of their diet anyway.”
RELATED:Should You Double Your Protein Intake?
Nevertheless, the findings gave rise to a witch hunt that demonized foods high in fat and cholesterol. Researcher Ancel Keys made headlines in the 1950s with his Seven Countries’ Study, which almost single-handedly set the line of thinking on saturated fat that prevails today. Keys claimed that after looking at the average diets of populations in seven different countries, he was able to determine that those who ate the most animal fat had the highest rates of heart disease. But his analysis was flawed. Although Keys’ data did show a connection between fat and heart disease, he couldn’t demonstrate that the relationship was causal. Furthermore, while mortality rates for heart disease were higher in the countries that consumed the most animal fat, deaths from nearly ever other cause were lower — and overall life expectancy was higher.

The Sunny Side of Things

Thankfully, more concrete findings have come to light in the years since. In 2010, The American Journal of Clinical Nutrition published a meta-analysis — the collected findings of 21 different studies — which stated that “saturated fat was not associated with an increased risk of coronary heart disease, stroke or coronary vascular disease.”
Earlier this year, Time Magazine reversed the argument it made in a 1984 cover story claiming eggs and other high-fat foods were dangerous, and even encouraged readers to eat butter over margarine.
So what is the real cause of heart disease? Wolfe suggests it lies in the inflammation caused by “chronic stress levels, and the overconsumption of vegetable oils and processed carbohydrates.” In other words: “Limit foods that come in boxes and bags.”

The Hard-Boiled Truth

Meanwhile, if you’ve been avoiding egg yolks, you’ve been missing out on a world of good nutrition. According to Wolfe, “They’re a great source of vitamin A, which is good for skin, B vitamins for energy, and choline, which supports brain health, muscles, and is necessary for a healthy pregnancy.” The saturated fat in yolks is also necessary for hormone production and the body’s absorption of vitamins and minerals.
As long as you control your overall calories, whole egg consumption won’t cause weight gain, despite its fat content. However, if you’re trying to hit certain macronutrient numbers for a diet, or just want to restrict calories, having a few white-only eggs can be appropriate. When in doubt, check in with a nutritionist to see how well your current food choices stack up against your health and fitness goals.
Eat The Yolks is available at Amazon.com or to hear more from Liz Wolfe visit realfoodliz.com.Originally posted August 12, 2014.

Between Valentine’s Day and American Heart Month, it’s pretty impossible not to think about your body’s hardest working organ during February. But whether you celebrated Valentine’s Day, Galentine’s Day or Singles Awareness Day this year, it’s time for some straight talk about your ticker. About 720,000 Americans have a heart attack every single year, according to the U.S. Centers for Disease Control and Prevention. To put that into perspective, that’s about 80,000 more than the population of Seattle.

In most cases, a heart attack comes on suddenly and can be very intense, with chest pain and/or pressure starting in the center of the chest and radiating to other parts of the body like the jaw, shoulder, back, neck and stomach, says Rani Whitfield, MD, a family practitioner in Baton Rouge, LA, and national American Heart Association volunteer spokesperson. Some people experience extreme fatigue, shortness of breath, sweating, nausea and lightheadedness. If you recognize any of these signs, call 911 immediately.

But did you know that noncardiac chest pain (NCCP) affects up to 25 percent of the adult population in the U.S, too? Check out these four causes of chest pain you may not have heard about before — and learn why you should still seek medical attention if you suspect they’re to blame for your pangs.

4 Unexpected Causes of Chest Pain

1.Acid Reflux. The most common cause of NCCP is gastroesophageal reflux disease (GERD), says Dr. Whitfield. GERD is a chronic digestive disease where stomach acid flows up into the esophagus, causing irritation, which can be more painful after a meal. “But keep in mind that disorders of the esophagus and heart disease or heart attacks can co-exist,” says Dr. Whitfield. That’s why it’s important to see your doctor, even if you’re fairly certain you can pinpoint the problem on the tacos you ate at dinner.

2. Depression and Anxiety. If something has you feeling down, it may feel like your heart is actually physically breaking. Depression can cause people to experience chest pain, but it’s not typically associated with heart problems. Anxiety, the worry-based cousin of depression, also frequently presents itself in the body as chest pain, says cardiologist Stephen T. Sinatra, MD, FACC, founder of the Heart MD Institute. “I’ve often told my patients to breathe into the chest discomfort to see if it goes away,” says Dr. Sinatra. “But when in doubt, I would always tell them to go to a medical facility especially if the chest pain did not dissipate quickly. It is also important to note that any heart attack is also accompanied by major anxiety as well.”

3. Pulled Chest Muscles. Pushing and pulling heavy objects like furniture, vacuuming and even doing twisted yoga poses (when you aren’t quite flexible enough) can strain muscles in your chest wall and cause discomfort you might mistake for heart pains, says Dr. Sinatra. “Many times it may take manipulation, trigger point massage, topical remedies, cold laser therapy or ice followed by heat to help these people recover.”

"If you are experiencing chest pain during a workout, stop, let someone know, and call 911."

4. Breast Cysts. Chest pain may actually be breast pain, in some cases. Fluctuating levels of the hormones estrogen and progesterone during a woman’s menstrual cycle can cause “fibrocycstic breast changes,” or breast cysts, explains Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at the Yale School of Medicine. These non-cancerous breast lumps will usually go away after a woman gets her period, but can be drained if they get too painful.

“Indeed, many women do get periodic breast pain, and indeed many women can confuse it for cardiac-related discomfort,” says Dr. Minkin. “Unfortunately, the opposite can also occur. Many women who get atypical chest pain, which is cardiac in origin, think it's breast related.” So, even if you feel like your cleavage is the culprit, get it checked out. You’ll likely get peace of mind after a physical exam, and possibly an ultrasound.

Experiencing Chest Pain During a Workout?

Yes, your workouts should feel challenging, but chest pain during a workout is never normal, Dr. Whitfield says. “If you are experiencing chest pain during a workout, stop, let someone know, and call 911. If you exercise regularly and experience extreme fatigue or shortness of breath that is atypical for you, these could also be warning signs of underlying heart disease.”

If you do experience discomfort, and find it isn’t heart-related, it could be due to one of the triggers above. Regardless, it’s always a good idea to see your doctor to get to the heart of the issue as soon as possible.

]]>[caption id="attachment_37306" align="alignnone" width="620"]Photo: Pond5[/caption]
Between Valentine’s Day and American Heart Month, it’s pretty impossible not to think about your body’s hardest working organ during February. But whether you celebrated Valentine’s Day, Galentine’s Day or Singles Awareness Day this year, it’s time for some straight talk about your ticker. About 720,000 Americans have a heart attack every single year, according to the U.S. Centers for Disease Control and Prevention. To put that into perspective, that’s about 80,000 more than the population of Seattle.
In most cases, a heart attack comes on suddenly and can be very intense, with chest pain and/or pressure starting in the center of the chest and radiating to other parts of the body like the jaw, shoulder, back, neck and stomach, says Rani Whitfield, MD, a family practitioner in Baton Rouge, LA, and national American Heart Association volunteer spokesperson. Some people experience extreme fatigue, shortness of breath, sweating, nausea and lightheadedness. If you recognize any of these signs, call 911 immediately.
RELATED:Is Sugar Worse Than Salt When It Comes to Your Heart?
But did you know that noncardiac chest pain (NCCP) affects up to 25 percent of the adult population in the U.S, too? Check out these four causes of chest pain you may not have heard about before — and learn why you should still seek medical attention if you suspect they’re to blame for your pangs.
[caption id="attachment_37311" align="alignnone" width="620"]Photo: Pond5[/caption]

4 Unexpected Causes of Chest Pain

1.Acid Reflux. The most common cause of NCCP is gastroesophageal reflux disease (GERD), says Dr. Whitfield. GERD is a chronic digestive disease where stomach acid flows up into the esophagus, causing irritation, which can be more painful after a meal. “But keep in mind that disorders of the esophagus and heart disease or heart attacks can co-exist,” says Dr. Whitfield. That’s why it’s important to see your doctor, even if you’re fairly certain you can pinpoint the problem on the tacos you ate at dinner.RELATED:The Hidden Reason You Can’t Shake Your Cough2. Depression and Anxiety. If something has you feeling down, it may feel like your heart is actually physically breaking. Depression can cause people to experience chest pain, but it’s not typically associated with heart problems. Anxiety, the worry-based cousin of depression, also frequently presents itself in the body as chest pain, says cardiologist Stephen T. Sinatra, MD, FACC, founder of the Heart MD Institute. “I’ve often told my patients to breathe into the chest discomfort to see if it goes away,” says Dr. Sinatra. “But when in doubt, I would always tell them to go to a medical facility especially if the chest pain did not dissipate quickly. It is also important to note that any heart attack is also accompanied by major anxiety as well.”RELATED:Sweating Out the Sadness: Can Exercise Help You Grieve?3. Pulled Chest Muscles. Pushing and pulling heavy objects like furniture, vacuuming and even doing twisted yoga poses (when you aren’t quite flexible enough) can strain muscles in your chest wall and cause discomfort you might mistake for heart pains, says Dr. Sinatra. “Many times it may take manipulation, trigger point massage, topical remedies, cold laser therapy or ice followed by heat to help these people recover.”

"If you are experiencing chest pain during a workout, stop, let someone know, and call 911."

4. Breast Cysts. Chest pain may actually be breast pain, in some cases. Fluctuating levels of the hormones estrogen and progesterone during a woman’s menstrual cycle can cause “fibrocycstic breast changes,” or breast cysts, explains Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at the Yale School of Medicine. These non-cancerous breast lumps will usually go away after a woman gets her period, but can be drained if they get too painful.“Indeed, many women do get periodic breast pain, and indeed many women can confuse it for cardiac-related discomfort,” says Dr. Minkin. “Unfortunately, the opposite can also occur. Many women who get atypical chest pain, which is cardiac in origin, think it's breast related.” So, even if you feel like your cleavage is the culprit, get it checked out. You’ll likely get peace of mind after a physical exam, and possibly an ultrasound.

Experiencing Chest Pain During a Workout?

Yes, your workouts should feel challenging, but chest pain during a workout is never normal, Dr. Whitfield says. “If you are experiencing chest pain during a workout, stop, let someone know, and call 911. If you exercise regularly and experience extreme fatigue or shortness of breath that is atypical for you, these could also be warning signs of underlying heart disease.”
RELATED:Why Young People Need to Worry About Cholesterol, Too
If you do experience discomfort, and find it isn’t heart-related, it could be due to one of the triggers above. Regardless, it’s always a good idea to see your doctor to get to the heart of the issue as soon as possible.

When fitness blogger Heather Gannoe heard about a new supplement that allegedly contained a “treasure trove” of energy, she was intrigued. No, it wasn’t coffee, goji berries or guarana. It was spirulina — a blue-green microalgae. Touted as a source of protein, B vitamins and iron, this lesser-known superfood is rumored do everything from boost your immunity levels to reduce your anxiety.

After doing some research, Gannoe, an exercise physiologist, decided to give spirulina a try. She’d been a vegetarian for about two and a half years — and was always searching for new plant-based ways to get all the protein and vitamins she needs. “But those weren’t the initial reasons I started taking the algae,” she says. “I take algae primarily for the energy boost.”

Mircoalgae can be consumed in a variety of ways. “You can take it in pill form or add the powder to smoothies or juices,” says Alissa Rumsey, R.D., a spokesperson for the Academy of Nutrition and Dietetics – though she cautions that it will turn your food green. As it gains popularity, algae is also cropping up in some common supermarket foods, too. The company Daily Greens recently came out with a hemp milk infused with blue-green algae, which will be sold at Whole Foods Market soon.

Gannoe now takes three spirulina capsules a day, the amount recommended by her brand of supplement. She describes experiencing a sustained energy that lasts throughout the day, unlike the quick jolt you’d get from an energy drink. Intrigued? Find out the pros — and cons — of adding this new sea green to your supplement routine.

Spirulina Benefits 101: The New Way to Get Your Green On?

Spirulina is just one kind of microalgae, the tiny aquatic cousin to seaweed and kelp. It’s actually not a plant at all but a member of the bacteria kingdom that’s naturally found in salt water and bodies of fresh water. It’s a diet mainstay for many varieties of fish, making it a key part of the food chain.

Despite its growing buzz in the supplements world, the blue-green microalgae isn’t a new discovery. It’s been called one of the oldest and most potent superfoods. “It’s high in protein, B vitamins, beta carotene [and] vitamin E as well as iron, copper and selenium,” says Rumsey. “It also contains gamma-linolenic acid (GLA), an omega-6 fatty acid.”

According to Lori Zanini, RD and national media spokesperson for the Academy of Nutrition & Dietetics, many of those taking spirulina are vegan or vegetarian. “The reason is because it’s such a concentrated source of protein, B vitamins — especially B12 — and iron,” she says. B12 is normally found exclusively in animal protein — which is why non-meat eaters might be drawn to this algae. Other forms of microalgae may also be a good source of omega-3 fatty acids, a nutrient commonly found in fatty fish.

“People take it for everything from weight loss to PMS to ADHD."

Some believe that spirulina’s benefits extend beyond the nutritional. “People take it for everything from weight loss to PMS to ADHD,” says Zanini. There has been some promising research, which indicates that spirulina may help with nasal allergies. In recent years, Zanini says that there has been increasing interest in spirulina as an energy booster, too.

Rumsey says that this may be attributed to spirulina’s B vitamins. “B vitamins are a catalyst for energy reaction in your body,” she says. But she’s doubtful as to how much the supplement actually makes a difference, when it comes to how alert you feel.

Miracle Food or Just Hype?

While the hype surrounding spirulina is growing, this superfood might not be quite the miracle powder it’s cracked up to be. “By [dry] weight, spirulina is 60 to 70 percent protein, which is a lot,” says Rumsey. “[But] in terms of the amount that you’re ingesting from a supplement, it’s only about two grams of protein.” Rumsey notes that you’d have to ingest a lot of spirulina to really add a significant amount of protein to your diet. “Other sources of protein, like nuts, legumes and whole grains, have more protein in smaller quantities of food — and for less money," she says. “Spirulina can be expensive.”

Furthermore, though spirulina may appear to be an excellent non-animal source of vitamin B12, vegans and vegetarians should be aware that it may not be supplying them with as much of the nutrient as they believe. “The B12 in algae isn't really absorbable by the body,” says Rumsey. If you don’t eat meat, both Rumsey and Zanini advise that you turn to other sources of B vitamins for dietary protein and iron, such as beans, lentils, nutritional yeast and eggs or dairy.

Overall, experts believe that more scientific evidence is needed to determine the greater health benefits of spirulina. Children, and those who are immunodeficient, pregnant or breastfeeding should avoid taking spirulina, according to Zanini. And she advises users to always, “Look at the quality and origin of the supplement.”

That being said if you’re already hooked on the green supplement, it’s okay. “There really isn’t much risk with this. It’s just a cost-benefit analysis,” says Rumsey. “Spirulina does have a lot of nutrients, but it isn’t cheap and you can obtain protein and nutrients a lot easier and for less money from other sources,” she says.

]]>[caption id="attachment_37154" align="alignnone" width="620"]Photo: Pond5[/caption]
When fitness blogger Heather Gannoe heard about a new supplement that allegedly contained a “treasure trove” of energy, she was intrigued. No, it wasn’t coffee, goji berries or guarana. It was spirulina — a blue-green microalgae. Touted as a source of protein, B vitamins and iron, this lesser-known superfood is rumored do everything from boost your immunity levels to reduce your anxiety.
After doing some research, Gannoe, an exercise physiologist, decided to give spirulina a try. She’d been a vegetarian for about two and a half years — and was always searching for new plant-based ways to get all the protein and vitamins she needs. “But those weren’t the initial reasons I started taking the algae,” she says. “I take algae primarily for the energy boost.”
RELATED:Could Eating Charcoal Help You Detox?
Mircoalgae can be consumed in a variety of ways. “You can take it in pill form or add the powder to smoothies or juices,” says Alissa Rumsey, R.D., a spokesperson for the Academy of Nutrition and Dietetics – though she cautions that it will turn your food green. As it gains popularity, algae is also cropping up in some common supermarket foods, too. The company Daily Greens recently came out with a hemp milk infused with blue-green algae, which will be sold at Whole Foods Market soon.
Gannoe now takes three spirulina capsules a day, the amount recommended by her brand of supplement. She describes experiencing a sustained energy that lasts throughout the day, unlike the quick jolt you’d get from an energy drink. Intrigued? Find out the pros — and cons — of adding this new sea green to your supplement routine.
[caption id="attachment_37156" align="alignnone" width="620"]Photo: Pond5[/caption]

Spirulina Benefits 101: The New Way to Get Your Green On?

Spirulina is just one kind of microalgae, the tiny aquatic cousin to seaweed and kelp. It’s actually not a plant at all but a member of the bacteria kingdom that’s naturally found in salt water and bodies of fresh water. It’s a diet mainstay for many varieties of fish, making it a key part of the food chain.
Despite its growing buzz in the supplements world, the blue-green microalgae isn’t a new discovery. It’s been called one of the oldest and most potent superfoods. “It’s high in protein, B vitamins, beta carotene [and] vitamin E as well as iron, copper and selenium,” says Rumsey. “It also contains gamma-linolenic acid (GLA), an omega-6 fatty acid.”
RELATED:12 Energy-Boosting Foods Rich in Vitamin B
According to Lori Zanini, RD and national media spokesperson for the Academy of Nutrition & Dietetics, many of those taking spirulina are vegan or vegetarian. “The reason is because it’s such a concentrated source of protein, B vitamins — especially B12 — and iron,” she says. B12 is normally found exclusively in animal protein — which is why non-meat eaters might be drawn to this algae. Other forms of microalgae may also be a good source of omega-3 fatty acids, a nutrient commonly found in fatty fish.

“People take it for everything from weight loss to PMS to ADHD."

Some believe that spirulina’s benefits extend beyond the nutritional. “People take it for everything from weight loss to PMS to ADHD,” says Zanini. There has been some promising research, which indicates that spirulina may help with nasal allergies. In recent years, Zanini says that there has been increasing interest in spirulina as an energy booster, too.
RELATED:Forks Over Knives: Can a Vegan Diet Cure What Ails You?
Rumsey says that this may be attributed to spirulina’s B vitamins. “B vitamins are a catalyst for energy reaction in your body,” she says. But she’s doubtful as to how much the supplement actually makes a difference, when it comes to how alert you feel.

Miracle Food or Just Hype?

While the hype surrounding spirulina is growing, this superfood might not be quite the miracle powder it’s cracked up to be. “By [dry] weight, spirulina is 60 to 70 percent protein, which is a lot,” says Rumsey. “[But] in terms of the amount that you’re ingesting from a supplement, it’s only about two grams of protein.” Rumsey notes that you’d have to ingest a lot of spirulina to really add a significant amount of protein to your diet. “Other sources of protein, like nuts, legumes and whole grains, have more protein in smaller quantities of food — and for less money," she says. “Spirulina can be expensive.”
RELATED:How to Choose the Best Protein Powder for You
Furthermore, though spirulina may appear to be an excellent non-animal source of vitamin B12, vegans and vegetarians should be aware that it may not be supplying them with as much of the nutrient as they believe. “The B12 in algae isn't really absorbable by the body,” says Rumsey. If you don’t eat meat, both Rumsey and Zanini advise that you turn to other sources of B vitamins for dietary protein and iron, such as beans, lentils, nutritional yeast and eggs or dairy.
Overall, experts believe that more scientific evidence is needed to determine the greater health benefits of spirulina. Children, and those who are immunodeficient, pregnant or breastfeeding should avoid taking spirulina, according to Zanini. And she advises users to always, “Look at the quality and origin of the supplement.”
That being said if you’re already hooked on the green supplement, it’s okay. “There really isn’t much risk with this. It’s just a cost-benefit analysis,” says Rumsey. “Spirulina does have a lot of nutrients, but it isn’t cheap and you can obtain protein and nutrients a lot easier and for less money from other sources,” she says.

Catching a cold is a common complaint during winter months; it's not unusual to spend at least a few days between November and March sick in bed with a bad cough or sore throat. But if those symptoms persist all season (and well into the spring) they may be signs of a more chronic condition, like acid reflux or its more severe form, gastroesophageal reflux disease (also known as GERD).

Many people think of heartburn and stomach pain when they think of acid reflux, but the condition can rear its ugly head in other ways, as well. Here's how to know if your chronic cough could be a symptom, and, if so, how to get your GERD under control.

What Is Acid Reflux, Anyway?

Acid reflux, also called gastroesophageal reflux, occurs when stomach acid flows the wrong way from the stomach back up into the esophagus. "The valve between the esophagus and the stomach — the sphincter valve — becomes weakened or damaged," explains Walter Coyle, MD, head of gastroenterology at Scripps Clinic Torrey Pines in La Jolla, California. "When pressure is put on it, it has trouble staying closed and keeping that acid in the stomach where it belongs."

For many people, reflux only occurs infrequently — after eating spicy foods or large, fatty meals before bed, for example. Avoiding those triggers, or taking an over-the-counter acid blocker like Tums, can usually treat these cases. But for others, acid reflux progresses to GERD, a chronic condition that occurs at least twice a week and may require medication or more comprehensive lifestyle changes.

Episodes of reflux are usually accompanied by a sour taste in your mouth or a burning sensation in your chest. But it’s important to note that not everyone experiences these obvious symptoms.

"You can also have silent GERD, which does not have the classic burn you see in commercials on TV," Coyle says. Women, diabetics and older adults are more likely to experience silent GERD, and may have less obvious symptoms like a chronic cough, sore throat, hoarseness, or trouble swallowing.

The Cough Connection

There are many possible explanations for a cough that lasts longer than a typical cold or upper respiratory infection, Coyle says. Usually allergies, asthma, cigarette smoking, or post-nasal drip is to blame. But acid reflux sometimes plays a role, as well.

Studies have suggested that at least 25 percent of chronic couch cases are "associated with GERD," but experts caution that this doesn't mean reflux is always the cause. Because GERD is so common — it affects about one in five Americans — it's difficult to determine whether it is responsible for a person's chronic cough or if they are unrelated.

But even if there’s no direct connection, Coyle says, frequent reflux can definitely make a chronic cough caused by something else even worse. "If you've been coughing consistently for more than three weeks, or if every time you lie down or overeat or exercise you start coughing, GERD is definitely something you should be screened for," he says.

Reflux can cause or exasperate coughing in two ways: In some cases, the acid flowing backward in the esophagus stimulates a reflex, causing a person to persistently cough or clear his or her throat. This happens most often when lying down, after a large meal, or after intense exercise.

In others cases, reflux causes the aspiration of tiny food particles in the laryngopharynx (where the throat connects to the esophagus), causing coughing and trouble swallowing. This type of reflux, known as extraesophageal GERD or laryngopharyngeal reflux (LPR), is typically the "silent" type that lacks traditional heartburn symptoms. It's estimated that as many as 75 percent of people with chronic cough experience this type of silent GERD.

Treatment and Prevention

Screening for GERD can be done with one of two tests: A 24-hour PH test, in which a probe is inserted through the nose and worn for one day; or a 48-hour Bravo test, where a capsule is placed into the esophagus for two days. Both of these can determine whether you are experiencing reflux and when your symptoms occur.

Serious cases of GERD may require surgery, but luckily, mild to moderate reflux is almost always treatable with lifestyle modifications or medications. Losing excess weight and quitting smoking are two of the most effective ways to lessen or eliminate GERD symptoms. If they don't apply to you, says Coyle, pay attention to when your symptoms happen, and experiment with taking an over-the-counter antacid before you eat those foods or do those activities.

"If you cough every time you exercise, for example, and you don't have a history of asthma or lung disease, try taking an antacid right before exercise," he suggests. "If you find that it helps, talk to your doctor about getting on a prescription medication." (Prescription drugs are generally better for long-term use, he says, while over-the-counter pills are better for short-term or occasional treatment.)

Frequent earaches, sore throats, difficulty swallowing, or waking up regurgitating or up choking on food at night — with or without a chronic cough — may also indicate that you have GERD. If you experience any of these symptoms regularly, talk to your doctor about whether an acid reflux medication may be worth a try.

]]>[caption id="attachment_36787" align="alignnone" width="620"] Photo: Pond5[/caption]
Catching a cold is a common complaint during winter months; it's not unusual to spend at least a few days between November and March sick in bed with a bad cough or sore throat. But if those symptoms persist all season (and well into the spring) they may be signs of a more chronic condition, like acid reflux or its more severe form, gastroesophageal reflux disease (also known as GERD).
Many people think of heartburn and stomach pain when they think of acid reflux, but the condition can rear its ugly head in other ways, as well. Here's how to know if your chronic cough could be a symptom, and, if so, how to get your GERD under control.

What Is Acid Reflux, Anyway?

Acid reflux, also called gastroesophageal reflux, occurs when stomach acid flows the wrong way from the stomach back up into the esophagus. "The valve between the esophagus and the stomach — the sphincter valve — becomes weakened or damaged," explains Walter Coyle, MD, head of gastroenterology at Scripps Clinic Torrey Pines in La Jolla, California. "When pressure is put on it, it has trouble staying closed and keeping that acid in the stomach where it belongs."
For many people, reflux only occurs infrequently — after eating spicy foods or large, fatty meals before bed, for example. Avoiding those triggers, or taking an over-the-counter acid blocker like Tums, can usually treat these cases. But for others, acid reflux progresses to GERD, a chronic condition that occurs at least twice a week and may require medication or more comprehensive lifestyle changes.
RELATED: 19 Ways to Add Flavor for 10 Calories or Less
Episodes of reflux are usually accompanied by a sour taste in your mouth or a burning sensation in your chest. But it’s important to note that not everyone experiences these obvious symptoms.
"You can also have silent GERD, which does not have the classic burn you see in commercials on TV," Coyle says. Women, diabetics and older adults are more likely to experience silent GERD, and may have less obvious symptoms like a chronic cough, sore throat, hoarseness, or trouble swallowing.

The Cough Connection

There are many possible explanations for a cough that lasts longer than a typical cold or upper respiratory infection, Coyle says. Usually allergies, asthma, cigarette smoking, or post-nasal drip is to blame. But acid reflux sometimes plays a role, as well.
RELATED: 8 Ways to Not Let Allergies Affect Your Workout
Studies have suggested that at least 25 percent of chronic couch cases are "associated with GERD," but experts caution that this doesn't mean reflux is always the cause. Because GERD is so common — it affects about one in five Americans — it's difficult to determine whether it is responsible for a person's chronic cough or if they are unrelated.
But even if there’s no direct connection, Coyle says, frequent reflux can definitely make a chronic cough caused by something else even worse. "If you've been coughing consistently for more than three weeks, or if every time you lie down or overeat or exercise you start coughing, GERD is definitely something you should be screened for," he says.
Reflux can cause or exasperate coughing in two ways: In some cases, the acid flowing backward in the esophagus stimulates a reflex, causing a person to persistently cough or clear his or her throat. This happens most often when lying down, after a large meal, or after intense exercise.
RELATED: 3 Fat-Blasting HIIT Workouts to Try Now
In others cases, reflux causes the aspiration of tiny food particles in the laryngopharynx (where the throat connects to the esophagus), causing coughing and trouble swallowing. This type of reflux, known as extraesophageal GERD or laryngopharyngeal reflux (LPR), is typically the "silent" type that lacks traditional heartburn symptoms. It's estimated that as many as 75 percent of people with chronic cough experience this type of silent GERD.

Treatment and Prevention

Screening for GERD can be done with one of two tests: A 24-hour PH test, in which a probe is inserted through the nose and worn for one day; or a 48-hour Bravo test, where a capsule is placed into the esophagus for two days. Both of these can determine whether you are experiencing reflux and when your symptoms occur.
Serious cases of GERD may require surgery, but luckily, mild to moderate reflux is almost always treatable with lifestyle modifications or medications. Losing excess weight and quitting smoking are two of the most effective ways to lessen or eliminate GERD symptoms. If they don't apply to you, says Coyle, pay attention to when your symptoms happen, and experiment with taking an over-the-counter antacid before you eat those foods or do those activities.
RELATED: All Natural Remedies to Soothe Your Cold Symptoms
"If you cough every time you exercise, for example, and you don't have a history of asthma or lung disease, try taking an antacid right before exercise," he suggests. "If you find that it helps, talk to your doctor about getting on a prescription medication." (Prescription drugs are generally better for long-term use, he says, while over-the-counter pills are better for short-term or occasional treatment.)
Frequent earaches, sore throats, difficulty swallowing, or waking up regurgitating or up choking on food at night — with or without a chronic cough — may also indicate that you have GERD. If you experience any of these symptoms regularly, talk to your doctor about whether an acid reflux medication may be worth a try.

A post-workout rubdown may feel good, but there are some things you should know before you hop onto the massage table. For optimal performance, athletes and very active individuals should ask for specific things from their masseur that a normal spa-goer wouldn’t — especially if you're dealing with or recovering from an injury. Here's how to know you're getting the most out of your treatments and to be sure you’re staying safe while you're at it.

What Is Sports Massage, Anyway?

Spas and other facilities that offer massages usually give clients a menu of options ranging from hot stone to Swedish to deep tissue. Some also offer sports massage, which is usually a combination of techniques tailored to an athlete's specific needs, depending on their sport and the muscles they use most.

For spas that don't advertise a sports option, says Patrick Walsh, clinical director of Shift Integrative Medicine in New York City, communication — both when booking your appointment and when meeting your therapist — is key.

"Most people who go to a spa want a general relaxation massage, so that's usually what a therapist assumes," says Walsh, a former massage therapist for the New York Giants. "Athletes need to be prepared to say, 'My back is really tight,' or ''My legs are sore,' and ask the therapist to spend more time on those parts and less time on other areas."

Sports massages usually require firmer pressure than treatments performed strictly for relaxation or overall loosening up. (If a spa doesn't offer a designated sports massage, says Walsh, a deep-tissue or trigger-point option is probably the closest thing to it.) Gentler massages can certainly feel good when you're stiff and sore, says physical therapist Alycea Ungaro, owner and instructor at Real Pilates in New York City, but they likely won't have much of a lasting benefit.

"Most really good physical therapy is uncomfortable, and that can include massage," says Ungaro. "Muscles that get into holding patterns from overuse typically will not release with a light massage as well as they will with deep tissue one."

Does It Work?

In a 2014 study from the University of Illinois, massage was shown to improve blood flow and reduce soreness in muscles after a hard workout, theoretically helping to speed recovery. But here's the catch: It needs to be done right away.

"Based on the current research, massage therapy is likely most beneficial when performed within an hour after strenuous exercise, mainly due to the timing of the acute inflammatory response," says study author and exercise physiologist Nina Cherie Franklin.

That may sound like a bummer for anyone who can't get an appointment for a day or two after a big race, but it doesn't necessarily mean your massage is pointless. "Even if there's no real evidence that it can improve performance, we know that tissue work can help with things like muscle spasms and biomechanical imbalances, which can certainly be very useful for athletes," says Ungaro.

Injured Athletes, Take Care

One time you might want to think twice about getting a massage? If you've had an injury — especially a back injury — or you're experiencing unexplained pain.

"There are some types of back pain that can get worse when you get a massage," says Walsh. Specifically, he says, sciatica (sudden-onset pain that extends down the back and into the butt or legs) stemming from a herniated disc can be aggravated by deep tissue stimulation.

That's not to say that everyone with back pain should avoid massages, however. "For other types of back pain, like muscle spasms, massage is the perfect thing," says Walsh. "But if you've suddenly started experiencing pain and you don't really know what's going on yet, I'd proceed with caution."

That means getting checked out by a doctor or physical therapist before getting a massage, Walsh says, or — if you have a standing appointment with someone you know and trust — talking to your massage therapist about what you're experiencing. "If you tell me you're having pain and you don't know why, I'm going to be very careful about not putting too much pressure down your lower back."

In addition to unexplained back pain, athletes who are pregnant or who have ongoing health concerns or skin conditions should alert their therapist to avoid any unnecessary risks or side effects. And if you're ever in real pain during or after a massage, don't be afraid to tell your therapist to lighten up. Working out the kinks can be uncomfortable, but it should never leave you feeling worse than before.

Finding a Good Fit

While some therapists have more experience with one type of massage, says Walsh, they all generally have the same training and are able to perform anything their spa offers. That's why it can be helpful to call and ask ahead of time if there are specific staff members who have experience with athletes.

It's illegal in most states to practice massage without a license, but it still can't hurt to ask about a therapist's training and make sure a facility is fully certified. It's also helpful to ask for referrals, says Ungaro. "I recommend going to facilities that work in connection with other professionals, like a Pilates studio or a physical therapist who already knows you and who you trust."

Being aware of what’s happening in your body, especially if you tend to push it to the extreme from time to time, can help with knowing the best recovery practices. By doing so, you can always be sure your massage is doing more good than harm.

]]>[caption id="attachment_36496" align="alignnone" width="620"] Photo: Pond5[/caption]
A post-workout rubdown may feel good, but there are some things you should know before you hop onto the massage table. For optimal performance, athletes and very active individuals should ask for specific things from their masseur that a normal spa-goer wouldn’t — especially if you're dealing with or recovering from an injury. Here's how to know you're getting the most out of your treatments and to be sure you’re staying safe while you're at it.
RELATED: 5 Ways to Test for Muscle Imbalances and Avoid Injury

What Is Sports Massage, Anyway?

Spas and other facilities that offer massages usually give clients a menu of options ranging from hot stone to Swedish to deep tissue. Some also offer sports massage, which is usually a combination of techniques tailored to an athlete's specific needs, depending on their sport and the muscles they use most.
For spas that don't advertise a sports option, says Patrick Walsh, clinical director of Shift Integrative Medicine in New York City, communication — both when booking your appointment and when meeting your therapist — is key.
"Most people who go to a spa want a general relaxation massage, so that's usually what a therapist assumes," says Walsh, a former massage therapist for the New York Giants. "Athletes need to be prepared to say, 'My back is really tight,' or ''My legs are sore,' and ask the therapist to spend more time on those parts and less time on other areas."
RELATED: Are You Foam Rolling All Wrong?
Sports massages usually require firmer pressure than treatments performed strictly for relaxation or overall loosening up. (If a spa doesn't offer a designated sports massage, says Walsh, a deep-tissue or trigger-point option is probably the closest thing to it.) Gentler massages can certainly feel good when you're stiff and sore, says physical therapist Alycea Ungaro, owner and instructor at Real Pilates in New York City, but they likely won't have much of a lasting benefit.
"Most really good physical therapy is uncomfortable, and that can include massage," says Ungaro. "Muscles that get into holding patterns from overuse typically will not release with a light massage as well as they will with deep tissue one."
RELATED: 7 New Recovery Tools You’ll Love to Hate

Does It Work?

In a 2014 study from the University of Illinois, massage was shown to improve blood flow and reduce soreness in muscles after a hard workout, theoretically helping to speed recovery. But here's the catch: It needs to be done right away.
"Based on the current research, massage therapy is likely most beneficial when performed within an hour after strenuous exercise, mainly due to the timing of the acute inflammatory response," says study author and exercise physiologist Nina Cherie Franklin.
That may sound like a bummer for anyone who can't get an appointment for a day or two after a big race, but it doesn't necessarily mean your massage is pointless. "Even if there's no real evidence that it can improve performance, we know that tissue work can help with things like muscle spasms and biomechanical imbalances, which can certainly be very useful for athletes," says Ungaro.

Injured Athletes, Take Care

One time you might want to think twice about getting a massage? If you've had an injury — especially a back injury — or you're experiencing unexplained pain.
"There are some types of back pain that can get worse when you get a massage," says Walsh. Specifically, he says, sciatica (sudden-onset pain that extends down the back and into the butt or legs) stemming from a herniated disc can be aggravated by deep tissue stimulation.
That's not to say that everyone with back pain should avoid massages, however. "For other types of back pain, like muscle spasms, massage is the perfect thing," says Walsh. "But if you've suddenly started experiencing pain and you don't really know what's going on yet, I'd proceed with caution."
That means getting checked out by a doctor or physical therapist before getting a massage, Walsh says, or — if you have a standing appointment with someone you know and trust — talking to your massage therapist about what you're experiencing. "If you tell me you're having pain and you don't know why, I'm going to be very careful about not putting too much pressure down your lower back."
In addition to unexplained back pain, athletes who are pregnant or who have ongoing health concerns or skin conditions should alert their therapist to avoid any unnecessary risks or side effects. And if you're ever in real pain during or after a massage, don't be afraid to tell your therapist to lighten up. Working out the kinks can be uncomfortable, but it should never leave you feeling worse than before.
RELATED: 10 Ways You’re Sabotaging Your Workout

Finding a Good Fit

While some therapists have more experience with one type of massage, says Walsh, they all generally have the same training and are able to perform anything their spa offers. That's why it can be helpful to call and ask ahead of time if there are specific staff members who have experience with athletes.
It's illegal in most states to practice massage without a license, but it still can't hurt to ask about a therapist's training and make sure a facility is fully certified. It's also helpful to ask for referrals, says Ungaro. "I recommend going to facilities that work in connection with other professionals, like a Pilates studio or a physical therapist who already knows you and who you trust."
Being aware of what’s happening in your body, especially if you tend to push it to the extreme from time to time, can help with knowing the best recovery practices. By doing so, you can always be sure your massage is doing more good than harm.

When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.

Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. And hey, you’ll save money while you’re at it.

Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware and get started.

12 Meal Prep Ideas to Try Now

1. Season meat three ways using just one pan.If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook

2. Hard-boil eggs in the oven — not in a pot.An excellent source of protein, vitamins A and B and healthy fat, eggs should be a staple snack for any health fiend. The problem: You can usually only fit up to five eggs in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs. Photo and recipe: Lindsay / The Lean Green Blog

3. Freeze blended smoothies in muffin tins.Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in bulk, blending your favorite beverage, and then freezing the mixture in muffin tips. Next time you need a shake, stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast. Photo and recipe: Matt / Muffin Tin Mania

4. Chop or spiralize raw vegetables in advance.Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware. Photo and tip: Ali / Inspiralized

5. Roast different vegetables with same cooking time.Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips. Photo: Jenny / Picky Palate

6. Make portions crystal clear.Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard. Jars: Blender Bottle Go Stack Twist ‘N Lock

7. Customize healthy oatmeal jars.Fiber-rich foods like oatmeal are ideal for keeping you satiated until lunchtime, but most packets have lots of added sugar and unnatural preservatives. If you DIY and use portable glass jars, you’ll control exactly what and how much you’re eating. From “monkey mix” to “raspberries and dark chocolate,” these genius flavor combinations will keep your taste buds happy, too. Photo and recipe: Rachel / Clean Food Crush

8. Bag up smoothie ingredients.Ever put a little of this, a little of that in your blender and end up with a supersized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time. Photo and recipe: Rachel / The Chic Site

9. Use muffin tins for smarter breakfast frittatas.You could enjoy a fancy frittata every morning of the week, and only turn your stove on once. The secret? Make-ahead egg muffins! Make several of these recipes in advance (you can store in the fridge for up to five days) so you don’t get bored throughout the week. Wrap them in a paper towel to microwave them so they won’t dry out. Photo and recipe: Kendra Montgomery / Full Fork Ahead

11. Skewer meats for quick portions.Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven. Photo and recipe: Emily Miller / Life by DailyBurn

12. Pre-assemble jarred lunch salads.Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days. Photo and Recipe: Cassie / Back to Her Roots

]]>
When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.
Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. And hey, you’ll save money while you’re at it.
RELATED:How to Eat Healthy for Less Than $4 A Day
Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware and get started.

12 Meal Prep Ideas to Try Now

1. Season meat three ways using just one pan.If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook2. Hard-boil eggs in the oven — not in a pot.An excellent source of protein, vitamins A and B and healthy fat, eggs should be a staple snack for any health fiend. The problem: You can usually only fit up to five eggs in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs. Photo and recipe: Lindsay / The Lean Green Blog3. Freeze blended smoothies in muffin tins.Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in bulk, blending your favorite beverage, and then freezing the mixture in muffin tips. Next time you need a shake, stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast. Photo and recipe: Matt / Muffin Tin Mania4. Chop or spiralize raw vegetables in advance.Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware. Photo and tip: Ali / Inspiralized5. Roast different vegetables with same cooking time.
Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips. Photo: Jenny / Picky Palate6. Make portions crystal clear.
Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard. Jars: Blender Bottle Go Stack Twist ‘N LockRELATED: What 200 Calories of Nuts Looks Like7. Customize healthy oatmeal jars.
Fiber-rich foods like oatmeal are ideal for keeping you satiated until lunchtime, but most packets have lots of added sugar and unnatural preservatives. If you DIY and use portable glass jars, you’ll control exactly what and how much you’re eating. From “monkey mix” to “raspberries and dark chocolate,” these genius flavor combinations will keep your taste buds happy, too. Photo and recipe: Rachel / Clean Food Crush8. Bag up smoothie ingredients.Ever put a little of this, a little of that in your blender and end up with a supersized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time. Photo and recipe: Rachel / The Chic SiteRELATED:15 Creative Ice Cube Tray Recipes9. Use muffin tins for smarter breakfast frittatas.You could enjoy a fancy frittata every morning of the week, and only turn your stove on once. The secret? Make-ahead egg muffins! Make several of these recipes in advance (you can store in the fridge for up to five days) so you don’t get bored throughout the week. Wrap them in a paper towel to microwave them so they won’t dry out. Photo and recipe: Kendra Montgomery / Full Fork Ahead10. Always roll with some protein-rich snacks.Protein is essential for muscle recovery after a tough workout and it also keeps hunger at bay — making it an A+ choice for snacks. Instead of reaching for a packaged protein bar that could have more than 400 calories and 28 grams of sugar, try making your own energy balls. Whip up a batch and store them in the fridge for up to six days. Photo and recipe: Lee Hersh / Life by DailyBurnRELATED:11 No-Bake Energy Bites11. Skewer meats for quick portions.Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven. Photo and recipe: Emily Miller / Life by DailyBurn12. Pre-assemble jarred lunch salads.Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days. Photo and Recipe: Cassie / Back to Her Roots

Three weeks into the New Year and you've already wavered a bit on keeping up with your resolutions. Work has picked up, keeping you at the office late, and you've caught up with old friends over cocktails — plus, it's football playoffs which means beer and wings galore. Studies show that only 46 percent of people who make resolutions end up sticking with them. But aren't you tired of making excuses? Especially in January? We’ve made it simple to resume your healthy goals for the New Year. Just follow this step-by-step game plan to schedule your day — from when to exercise to the best time to nap — and get back on track.

Healthy Ways to Hit Reset

1. Take a Big GulpMake it a habit to drink a glass of water soon as you get up — even before your morning cup of coffee, says Nicole Boger, owner and head coach of Soul Sports Training in West Palm Beach, Florida. “You’ve spent the past six to 10 hours without water,” she says. “Your body’s been using that time to repair itself from everyday damage, but starting off the day even slightly dehydrated can make you feel sluggish.”

Continue sipping on water or a calorie-free sparkling water throughout the day; Boger suggests adding mint leaves or slices of lemon, lime, or watermelon to it for nutritious additional flavor. Unsweetened herbal iced teas, like hibiscus, are a healthy option, too.

2. Exercise in the A.M.Trying to shed some pounds? Get sweaty as soon as you get out of bed. A pre-breakfast workout may help your body burn fat more efficiently, according to research published in the Journal of Physiology. Exercising in the morning can also help put you in a healthy mindset for the rest of the day. Strength training is another good way to start your day, especially if you’re planning to run later on: Lifting weight in the a.m. improved exercisers’ sprinting performance in the afternoon in a study published in the Journal of Science and Medicine in Sport.

3. Have a High-Protein BreakfastStudies have shown that bypassing a morning meal can lead to people eating more later and making less nutritious decisions. And those decisions can wreak havoc on your health: Forgoing breakfast led to a 27 percent higher risk of heart disease in research from Harvard University. Eating an early meal high in protein is a great choice, and not just because it keeps you full until lunch; a protein-packed breakfast can also help prevent cravings and encourage people to make healthy food choices for the rest of the day, according to a new study from the University of Missouri: Columbia.

4. Keep It MovingBy now, it’s fairly common knowledge how unhealthy sitting for prolonged periods can be: It leads to conditions like increased blood pressure and ups your risk of heart disease. Throughout the day, walk a lap or two around the office or get up and circle the block at lunch. To remind yourself to do so, set an alarm on your phone or watch to beep every hour; get moving every time you hear the buzz.

5. Make a Meal PlanTo avoid reaching toward the junk food cabinet or heading to the vending machine for a mid-day snack, instead, have meals and snacks prepped and on hand. “Spending an hour in the kitchen each Sunday — or another day that works best with your schedule — making lunches to go and portion-controlled snack bags will save you time during the week and make nutritious choices easier,” says Boger. She suggests packing them with veggies and hummus, nuts, lean meats, or hard boiled eggs.

6. Take a Cat NapWhen you feel that mid-afternoon energy slump, recharge your battery by squeezing in a brief snooze (if you can close your office door or sneak away from your desk during the week). A 10-minute nap in the afternoon is enough to improve alertness and cognitive ability, found in a study published in the journal Sleep. While it might be hard to fall asleep quickly at first, with a little practice it will come easier and make all the difference.

7. Plan Tough Workouts After WorkSave your speed session for late afternoon or evening. Tunisian researchers found that soccer players improved their sprint performance when exercising at 5 p.m. rather than 7 a.m. Your muscles are more flexible and your lungs perform more efficiently later in the day, which can both help you power through tough intervals or sprint repeats. To ensure you have enough energy to power through a tough session, eat a snack of 125 to 250 calories an hour to 90 minutes beforehand, advises Boger. Then help your muscles repair themselves afterward with a snack or meal containing about a 3 to 1 ratio of carbs to protein.

8. Hit the Hay EarlyEven if you already sleep for seven or eight hours a night, snoozing for longer could be beneficial. Getting more sleep than usual — as much as 10 hours a night — improved basketball players’ performance and lowered their levels of fatigue in research from Stanford University. Aim to get in bed five or 10 minutes earlier each night until you’re getting adequate Z’s — and prepare to wake up feeling fresh and ready to take on another healthy day.

]]>[caption id="attachment_36390" align="alignnone" width="620"] Photo: Pond5[/caption]
Three weeks into the New Year and you've already wavered a bit on keeping up with your resolutions. Work has picked up, keeping you at the office late, and you've caught up with old friends over cocktails — plus, it's football playoffs which means beer and wings galore. Studies show that only 46 percent of people who make resolutions end up sticking with them. But aren't you tired of making excuses? Especially in January? We’ve made it simple to resume your healthy goals for the New Year. Just follow this step-by-step game plan to schedule your day — from when to exercise to the best time to nap — and get back on track.
RELATED: 10 Simple Strategies for Sticking to Your Goals

Healthy Ways to Hit Reset

1. Take a Big Gulp
Make it a habit to drink a glass of water soon as you get up — even before your morning cup of coffee, says Nicole Boger, owner and head coach of Soul Sports Training in West Palm Beach, Florida. “You’ve spent the past six to 10 hours without water,” she says. “Your body’s been using that time to repair itself from everyday damage, but starting off the day even slightly dehydrated can make you feel sluggish.”
Continue sipping on water or a calorie-free sparkling water throughout the day; Boger suggests adding mint leaves or slices of lemon, lime, or watermelon to it for nutritious additional flavor. Unsweetened herbal iced teas, like hibiscus, are a healthy option, too.
RELATED: BluFit: A Smart Water Bottle That Monitors Hydration2. Exercise in the A.M.
Trying to shed some pounds? Get sweaty as soon as you get out of bed. A pre-breakfast workout may help your body burn fat more efficiently, according to research published in the Journal of Physiology. Exercising in the morning can also help put you in a healthy mindset for the rest of the day. Strength training is another good way to start your day, especially if you’re planning to run later on: Lifting weight in the a.m. improved exercisers’ sprinting performance in the afternoon in a study published in the Journal of Science and Medicine in Sport.
RELATED: Live to Fail: A New Strength Training Program From DailyBurn3. Have a High-Protein Breakfast
Studies have shown that bypassing a morning meal can lead to people eating more later and making less nutritious decisions. And those decisions can wreak havoc on your health: Forgoing breakfast led to a 27 percent higher risk of heart disease in research from Harvard University. Eating an early meal high in protein is a great choice, and not just because it keeps you full until lunch; a protein-packed breakfast can also help prevent cravings and encourage people to make healthy food choices for the rest of the day, according to a new study from the University of Missouri: Columbia.
RELATED: 9 Healthy Whole-Grain Breakfast Recipes4. Keep It Moving
By now, it’s fairly common knowledge how unhealthy sitting for prolonged periods can be: It leads to conditions like increased blood pressure and ups your risk of heart disease. Throughout the day, walk a lap or two around the office or get up and circle the block at lunch. To remind yourself to do so, set an alarm on your phone or watch to beep every hour; get moving every time you hear the buzz.
5. Make a Meal Plan
To avoid reaching toward the junk food cabinet or heading to the vending machine for a mid-day snack, instead, have meals and snacks prepped and on hand. “Spending an hour in the kitchen each Sunday — or another day that works best with your schedule — making lunches to go and portion-controlled snack bags will save you time during the week and make nutritious choices easier,” says Boger. She suggests packing them with veggies and hummus, nuts, lean meats, or hard boiled eggs.
RELATED: 25 Kitchen Gadgets to Make Healthy Cooking Easy6. Take a Cat Nap
When you feel that mid-afternoon energy slump, recharge your battery by squeezing in a brief snooze (if you can close your office door or sneak away from your desk during the week). A 10-minute nap in the afternoon is enough to improve alertness and cognitive ability, found in a study published in the journal Sleep. While it might be hard to fall asleep quickly at first, with a little practice it will come easier and make all the difference.
7. Plan Tough Workouts After Work
Save your speed session for late afternoon or evening. Tunisian researchers found that soccer players improved their sprint performance when exercising at 5 p.m. rather than 7 a.m. Your muscles are more flexible and your lungs perform more efficiently later in the day, which can both help you power through tough intervals or sprint repeats. To ensure you have enough energy to power through a tough session, eat a snack of 125 to 250 calories an hour to 90 minutes beforehand, advises Boger. Then help your muscles repair themselves afterward with a snack or meal containing about a 3 to 1 ratio of carbs to protein.
RELATED: 6 Essential Pre and Post Workout Supplement Ingredients8. Hit the Hay Early
Even if you already sleep for seven or eight hours a night, snoozing for longer could be beneficial. Getting more sleep than usual — as much as 10 hours a night — improved basketball players’ performance and lowered their levels of fatigue in research from Stanford University. Aim to get in bed five or 10 minutes earlier each night until you’re getting adequate Z’s — and prepare to wake up feeling fresh and ready to take on another healthy day.

Picture this: You wake up one morning with a fever, a headache and body aches feeling like you didn’t sleep a wink. Recognizing these as flu symptoms, you call your doctor’s office to make an appointment. If you’re lucky, you’ll get through to the office on your first try and they’ll offer you an appointment… a week from now. If your doctor is part of a large practice, you’ll likely get routed to a call center where the person on the other end will ask you a million questions… and still offer you an appointment a week from now. Even though you insist you need to be seen today.

Your options? You could just try to sleep it off (don’t do this). You could go to an urgent care center or the ER and wait in line for hours, only to be treated by a doctor you’ve never met. Or, you could cut out the middleman and long waits and text your primary care doctor, who promises to be available 24/7. Yes, that third choice could be a reality — but it comes at a cost.

In a world where you can pay someone to book your fitness classes and drive you to the gym, you can also now pay a doctor for more personalized care — but is it worth it?

What Is Concierge Medicine?

Good health care is going to cost you under a concierge plan. At Seattle-based MD² International, patients pay $13,000 to $20,000 per family for direct, around-the-clock access to their physician and more personalized care. In all concierge practices, patients pay a yearly or monthly fee, called a retainer. You can think of that retainer as paying a cover at a club; you’ll still need insurance to cover most services. And some concierge doctors don’t accept insurance at all.

“Concierge care is a contractual arrangement and not all those who buy it understand that it does not necessarily cover everything they may need such as hospitalization, blood tests, MRI and CT scans, et cetera,” says Pauline Vaillancourt Rosenau, Ph.D., of the University of Texas Health Science Center at Houston's School of Public Health. “It is a ‘buyer beware’ situation, and in this case, individuals are well advised to read the fine print.”

While this all might sound like a “black market” for doctors, concierge medicine is actually pretty legit. The American Medical Association supports physicians’ and patients’ right to enter into private contracts and they’ve adopted a set of ethical guidelines for physicians who convert to retainer practices. The AMA helps regulate concierge medicine by ensuring contracts are fair. And they make sure that when a physician goes concierge, patients not willing to pay have ample time to find a new doctor.

“It brings back the benefits that are lost in more of the ‘factory style’ of medicine.”

Physicians are drawn to the model because it allows them to spend more time with patients, while still making a profit, says Wayne Lipton, managing partner at Concierge Choice Physicians, which has transitioned over 300 doctors to concierge over the last 10 years. Under the traditional healthcare model, doctors are responsible for thousands of patients and often see 24 to 36 people in a single day, says Lipton. That’s because most doctors aren’t paid a salary, but are instead paid by insurance companies per patient seen or service provided, incentivizing them to squeeze tons of appointments into each day.

In fact, research shows that doctors are spending less time with patients than ever before, and it’s not uncommon for a doctor to spend just eight minutes with a patient. In concierge practices, physicians may only see around six patients per day. MD2 physicians, who care for about 50 families each, accompany patients to specialist visits and navigate their hospital stays, too, says the company’s marketing director Laurie Krisman.

On the other hand, some doctors and public health experts, like UT’s Rosenau, warn that concierge medicine could increase inequality and overall healthcare costs in the U.S.

“Doctors who do concierge care are not required to take on all who apply, or even all those who are willing to pay,” says Rosenau. “The question that research has not answered is this: Are concierge care doctors avoiding the sickest patients that require the most time and energy? If so, then it is the taxpayers who bear the cost because the poor and the very sick may well be eligible for subsidies when they purchase regular insurance in the market exchanges of the [Affordable Care Act].”

What’s In It for You?

Without the stress of having to see four to six patients an hour, concierge doctors can easily spend a half-hour or more with each patient. While some concierge doctors might offer blood tests or assessments that other primary care practices may or may not deem important or cost-effective, Lipton says that’s not what’s most beneficial to the patient. The doctors who have joined Concierge Choice Physicians all offer services outside your typical physical exam, such as nutrition and fitness counseling, physical therapy exams and stress management guidance using techniques like yoga and meditation.

Every year, MDVIP patients are given a wellness plan that addresses how they can reach their health goals over the year, offering services from disease prevention to emotional counseling and weight management. Some docs even teach their patients tai chi. And if you’re out of town and get sick, you’re guaranteed a same-day visit with any of the MDVIP physicians in the area.

“The actual core benefit…comes down to [doctors having] the time to do things they don’t normally do,” says Lipton. “It brings back the benefits that are lost in more of the ‘factory style’ of medicine.”

Extra time also translates to better communication. Compliance rates in medicine are historically around 50 percent, according to Lipton. That means patients understand what a doctor wants them to do, and follow through with the care prescribed, only about half of the time. “If you spend time with the doctor and they sell you on the idea of what you should do and help you understand the importance, answer all your questions and make it easy to have a strong relationship with them, you’re going to do what you need to do,” says Lipton.

Is Concierge Medicine the New Norm?

In 2013, just six percent of U.S. physicians were practicing under the concierge model, compared to four percent in 2012. But you can expect that number to grow: According to the 2014 Physicians Foundation Biennial Survey, which surveyed 20,000 American physicians about various health care trends, 13.3 percent said they plan on transitioning to this model partially or in full. Seventeen percent of docs age 45 and younger said they plan on making the switch.

And while Lipton says no studies have conclusively shown that patients with concierge doctors have better health outcomes, he says patient satisfaction is higher in the concierge model.

“There are hundreds and hundreds of thousands [of patients] who are enrolled,” says Lipton. “As that population grows, it will be a reflection of a move toward more private care. But not just private pay care: private care that gives time, convenience, more of a relationship with the doctor and more of an old-fashioned approach to care.”

]]>[caption id="attachment_36159" align="alignnone" width="620"] Photo: Pond5[/caption]
Picture this: You wake up one morning with a fever, a headache and body aches feeling like you didn’t sleep a wink. Recognizing these as flu symptoms, you call your doctor’s office to make an appointment. If you’re lucky, you’ll get through to the office on your first try and they’ll offer you an appointment… a week from now. If your doctor is part of a large practice, you’ll likely get routed to a call center where the person on the other end will ask you a million questions… and still offer you an appointment a week from now. Even though you insist you need to be seen today.RELATED:Are You Crazy for Working Out While Sick?
Your options? You could just try to sleep it off (don’t do this). You could go to an urgent care center or the ER and wait in line for hours, only to be treated by a doctor you’ve never met. Or, you could cut out the middleman and long waits and text your primary care doctor, who promises to be available 24/7. Yes, that third choice could be a reality — but it comes at a cost.
In a world where you can pay someone to book your fitness classes and drive you to the gym, you can also now pay a doctor for more personalized care — but is it worth it?

What Is Concierge Medicine?

Good health care is going to cost you under a concierge plan. At Seattle-based MD² International, patients pay $13,000 to $20,000 per family for direct, around-the-clock access to their physician and more personalized care. In all concierge practices, patients pay a yearly or monthly fee, called a retainer. You can think of that retainer as paying a cover at a club; you’ll still need insurance to cover most services. And some concierge doctors don’t accept insurance at all.
“Concierge care is a contractual arrangement and not all those who buy it understand that it does not necessarily cover everything they may need such as hospitalization, blood tests, MRI and CT scans, et cetera,” says Pauline Vaillancourt Rosenau, Ph.D., of the University of Texas Health Science Center at Houston's School of Public Health. “It is a ‘buyer beware’ situation, and in this case, individuals are well advised to read the fine print.”
While this all might sound like a “black market” for doctors, concierge medicine is actually pretty legit. The American Medical Association supports physicians’ and patients’ right to enter into private contracts and they’ve adopted a set of ethical guidelines for physicians who convert to retainer practices. The AMA helps regulate concierge medicine by ensuring contracts are fair. And they make sure that when a physician goes concierge, patients not willing to pay have ample time to find a new doctor.

“It brings back the benefits that are lost in more of the ‘factory style’ of medicine.”

While shows like USA’s Royal Pains might have you believing this type of healthcare is just for the Hamptons elite, lower-cost options, like MDVIP, Qliance and Concierge Choice Physicians charge about $50 to $150 per month for their services (that’s less than membership fees at some high-end gyms).
Physicians are drawn to the model because it allows them to spend more time with patients, while still making a profit, says Wayne Lipton, managing partner at Concierge Choice Physicians, which has transitioned over 300 doctors to concierge over the last 10 years. Under the traditional healthcare model, doctors are responsible for thousands of patients and often see 24 to 36 people in a single day, says Lipton. That’s because most doctors aren’t paid a salary, but are instead paid by insurance companies per patient seen or service provided, incentivizing them to squeeze tons of appointments into each day.
In fact, research shows that doctors are spending less time with patients than ever before, and it’s not uncommon for a doctor to spend just eight minutes with a patient. In concierge practices, physicians may only see around six patients per day. MD2 physicians, who care for about 50 families each, accompany patients to specialist visits and navigate their hospital stays, too, says the company’s marketing director Laurie Krisman.
On the other hand, some doctors and public health experts, like UT’s Rosenau, warn that concierge medicine could increase inequality and overall healthcare costs in the U.S.
“Doctors who do concierge care are not required to take on all who apply, or even all those who are willing to pay,” says Rosenau. “The question that research has not answered is this: Are concierge care doctors avoiding the sickest patients that require the most time and energy? If so, then it is the taxpayers who bear the cost because the poor and the very sick may well be eligible for subsidies when they purchase regular insurance in the market exchanges of the [Affordable Care Act].”
[caption id="attachment_36161" align="alignnone" width="620"]Photo: Pond5[/caption]

What’s In It for You?

Without the stress of having to see four to six patients an hour, concierge doctors can easily spend a half-hour or more with each patient. While some concierge doctors might offer blood tests or assessments that other primary care practices may or may not deem important or cost-effective, Lipton says that’s not what’s most beneficial to the patient. The doctors who have joined Concierge Choice Physicians all offer services outside your typical physical exam, such as nutrition and fitness counseling, physical therapy exams and stress management guidance using techniques like yoga and meditation.
RELATED:Yoga Is Good for You. But Is It Medicine?
Every year, MDVIP patients are given a wellness plan that addresses how they can reach their health goals over the year, offering services from disease prevention to emotional counseling and weight management. Some docs even teach their patients tai chi. And if you’re out of town and get sick, you’re guaranteed a same-day visit with any of the MDVIP physicians in the area.
“The actual core benefit…comes down to [doctors having] the time to do things they don’t normally do,” says Lipton. “It brings back the benefits that are lost in more of the ‘factory style’ of medicine.”
Extra time also translates to better communication. Compliance rates in medicine are historically around 50 percent, according to Lipton. That means patients understand what a doctor wants them to do, and follow through with the care prescribed, only about half of the time. “If you spend time with the doctor and they sell you on the idea of what you should do and help you understand the importance, answer all your questions and make it easy to have a strong relationship with them, you’re going to do what you need to do,” says Lipton.

Is Concierge Medicine the New Norm?

In 2013, just six percent of U.S. physicians were practicing under the concierge model, compared to four percent in 2012. But you can expect that number to grow: According to the 2014 Physicians Foundation Biennial Survey, which surveyed 20,000 American physicians about various health care trends, 13.3 percent said they plan on transitioning to this model partially or in full. Seventeen percent of docs age 45 and younger said they plan on making the switch.
And while Lipton says no studies have conclusively shown that patients with concierge doctors have better health outcomes, he says patient satisfaction is higher in the concierge model.
“There are hundreds and hundreds of thousands [of patients] who are enrolled,” says Lipton. “As that population grows, it will be a reflection of a move toward more private care. But not just private pay care: private care that gives time, convenience, more of a relationship with the doctor and more of an old-fashioned approach to care.”

You can pick up the season’s hottest new drink from a pop-up shop in New York City’s East Village or even order it by subscription service for $15 a quart. No, it’s not green juice or Bulletproof Coffee. It’s bone broth — the warm brew that enthusiasts claim will soothe everything from joint pain to digestive problems. Oh, and did we mention it’s supposed to give you glowing skin, hair and nails, too?

Find out if this emerging trend has meat on its bones…or if it’s just a bunch of hot water.

The Age-Old Benefits of Bone Broth

The newest health elixir is anything but new. Bone broth has been around for centuries in cultures around the world, and it’s known for its healing properties. It’s often prescribed in Traditional Chinese Medicine for a multitude of symptoms including digestive, endocrine and fertility issues. Recently, broth has reemerged as the go-to brew for foodies, as well as among Paleo followers, for its rich nutritional profile.

“The broth carries the vitamins and minerals into your body in a way that your body can easily absorb and use.”

It’s the cooking method that differentiates bone broth from regular chicken or beef stock that you might make at home or buy in the store. “Regular stock is made at really high temperatures, and it isn’t cooked for an extended period of time,” says Carolyn Brown, R.D. at FoodTrainers. “It’s like putting a tea bag in hot water for two seconds versus five minutes. Bone broth has to simmer in stock with an acid, like vinegar, for 24 to 48 hours, depending on the type of bone used, in order to get the good stuff out.”

You can make broth with bones from cows, chicken, lamb and even fish, but the nutritional composition of the broth differs based on the type of bone used. “Since chicken bones are smaller and weaker, they are less nutrient dense,” says Brown.

While interest in bone broth has been increasing, not many people actually want to make it at home — it’s both time-consuming and messy. Taylor Chen and Lya Mojica, of New York City, had been stewing their own bones (and reaping the health benefits of broth) for years. When friends found out, they began asking if they could buy from the pair. Soon, their kitchen endeavors turned into a full-blown broth-selling business, called Bone Deep and Harmony. They’ve doubled their number of quarts sold per week since the summer.

Super Food or Souper Hyped?

When you simmer bones, they start to break down, releasing the vitamins and minerals stored inside. “The broth then carries the vitamins and minerals into your body in a way that your body can easily absorb and use,” says Chen. Most people sip on one to three cups of broth a day, according to Chen. You can also cook with it, incorporating it into other recipes like soups or stews.

“High-quality ingredients completely change the nutritional content of food. You always want to go organic with something like this.”

According to Brown, there are a number of nutritional superstars in the warm tonic. Collagen is the most abundant protein in animals, comprising our bones, cartilage and connective tissue. “The collagen in bones breaks down into gelatin, which is great for your skin, bones and immune system,” says Brown. “Since our digestive tract is largely made of collagen and gelatin, bone broth can help repair [that area] by restoring the intestinal barrier.”

Bone broth is also a good source of glucosamine and chondroitin, which are important for maintaining healthy connective tissue and cartilage, as well as phosphorus and calcium, the minerals that make up our bones. Increasing our intake of these elements can help improve joint health, according to Brown. Broth made from the bones of pasture-fed animals is also rich in heart healthy omega-3 fatty acids, which is said to help reduce inflammation in the body.

To reap the full benefits of bone broth, the quality of the bone is crucial. “High-quality ingredients completely change the nutritional content of food,” says Brown. “You always want to go organic with something like this.”

One recent study found that there might be a risk of lead contamination in bone broth. For that reason, Chen recommends bones from grass-fed cattle. “If an animal eats a diet full of hormones and grains treated with pesticides, those chemicals end up in the animal’s bones,” says Chen. “When you use those bones to make a broth, you’re taking in that toxicity, too." Brown also recommends using a cast iron or ceramic pot, not a metal slow cooker, to further reduce the risk of lead leaching into the broth.

And if you’re making broth at home, don’t go overboard on salt when seasoning your batch. If you’re buying it at the grocery store, you’ll want to watch for high sodium content and preservatives like MSG, advises Brown.

To Sip or Not to Sip

While many sing the praises of bone broth, it’s important to note that there are no scientific studies on its nutritional and health benefits, and most evidence is anecdotal. “It's a tricky situation because there's a lot of confusion about bone broth,” says Kim Hoban, R.D. “It does have components that offer some health benefits,” she says. But the nutritional profile of bone broth can depend on how the broth is prepared: If it’s made at home or store-bought, the type of bone, and how long the bones are cooked. “I’m not sure that drinking it is a better way to get amino acids and nutrients than how we get it from other protein sources,” she says. “But, it’s budget-friendly and probably has some benefits, so why not?”

Will this trend cool to a simmer over time? Brown doesn’t think so. “There's going to be a continued movement even if bone broth is just the base for other foods and recipes,” she says.

Chen says they are growing their business, and including new products such as chicken and lamb broth. They are also expanding with a new pick-up location in Midtown Manhattan, a delivery service and an e-commerce site.

“People want something that’s tried and true and sustainable. There are all sorts of fad diets and most of the time, people are thinking, ‘How will this make me skinnier?’ It’s a vain pursuit,” says Chen. “People are starting to see that what they want is happiness and that comes from a body and mind that works in harmony. Broth is an easy access point.”

]]>[caption id="attachment_35459" align="alignnone" width="620"]Photo: Pond5[/caption]
You can pick up the season’s hottest new drink from a pop-up shop in New York City’s East Village or even order it by subscription service for $15 a quart. No, it’s not green juice or Bulletproof Coffee. It’s bone broth — the warm brew that enthusiasts claim will soothe everything from joint pain to digestive problems. Oh, and did we mention it’s supposed to give you glowing skin, hair and nails, too?
Find out if this emerging trend has meat on its bones…or if it’s just a bunch of hot water.
RELATED:Are Medicinal Mushrooms the New Kale?

The Age-Old Benefits of Bone Broth

The newest health elixir is anything but new. Bone broth has been around for centuries in cultures around the world, and it’s known for its healing properties. It’s often prescribed in Traditional Chinese Medicine for a multitude of symptoms including digestive, endocrine and fertility issues. Recently, broth has reemerged as the go-to brew for foodies, as well as among Paleo followers, for its rich nutritional profile.

“The broth carries the vitamins and minerals into your body in a way that your body can easily absorb and use.”

It’s the cooking method that differentiates bone broth from regular chicken or beef stock that you might make at home or buy in the store. “Regular stock is made at really high temperatures, and it isn’t cooked for an extended period of time,” says Carolyn Brown, R.D. at FoodTrainers. “It’s like putting a tea bag in hot water for two seconds versus five minutes. Bone broth has to simmer in stock with an acid, like vinegar, for 24 to 48 hours, depending on the type of bone used, in order to get the good stuff out.”
RELATED:19 Ways to Add Flavor for 10 Calories or Less
You can make broth with bones from cows, chicken, lamb and even fish, but the nutritional composition of the broth differs based on the type of bone used. “Since chicken bones are smaller and weaker, they are less nutrient dense,” says Brown.
While interest in bone broth has been increasing, not many people actually want to make it at home — it’s both time-consuming and messy. Taylor Chen and Lya Mojica, of New York City, had been stewing their own bones (and reaping the health benefits of broth) for years. When friends found out, they began asking if they could buy from the pair. Soon, their kitchen endeavors turned into a full-blown broth-selling business, called Bone Deep and Harmony. They’ve doubled their number of quarts sold per week since the summer.

Super Food or Souper Hyped?

When you simmer bones, they start to break down, releasing the vitamins and minerals stored inside. “The broth then carries the vitamins and minerals into your body in a way that your body can easily absorb and use,” says Chen. Most people sip on one to three cups of broth a day, according to Chen. You can also cook with it, incorporating it into other recipes like soups or stews.
RELATED:Butternut Squash Soup Recipe

“High-quality ingredients completely change the nutritional content of food. You always want to go organic with something like this.”

According to Brown, there are a number of nutritional superstars in the warm tonic. Collagen is the most abundant protein in animals, comprising our bones, cartilage and connective tissue. “The collagen in bones breaks down into gelatin, which is great for your skin, bones and immune system,” says Brown. “Since our digestive tract is largely made of collagen and gelatin, bone broth can help repair [that area] by restoring the intestinal barrier.”
Bone broth is also a good source of glucosamine and chondroitin, which are important for maintaining healthy connective tissue and cartilage, as well as phosphorus and calcium, the minerals that make up our bones. Increasing our intake of these elements can help improve joint health, according to Brown. Broth made from the bones of pasture-fed animals is also rich in heart healthy omega-3 fatty acids, which is said to help reduce inflammation in the body.
To reap the full benefits of bone broth, the quality of the bone is crucial. “High-quality ingredients completely change the nutritional content of food,” says Brown. “You always want to go organic with something like this.”
One recent study found that there might be a risk of lead contamination in bone broth. For that reason, Chen recommends bones from grass-fed cattle. “If an animal eats a diet full of hormones and grains treated with pesticides, those chemicals end up in the animal’s bones,” says Chen. “When you use those bones to make a broth, you’re taking in that toxicity, too." Brown also recommends using a cast iron or ceramic pot, not a metal slow cooker, to further reduce the risk of lead leaching into the broth.
And if you’re making broth at home, don’t go overboard on salt when seasoning your batch. If you’re buying it at the grocery store, you’ll want to watch for high sodium content and preservatives like MSG, advises Brown.

To Sip or Not to Sip

While many sing the praises of bone broth, it’s important to note that there are no scientific studies on its nutritional and health benefits, and most evidence is anecdotal. “It's a tricky situation because there's a lot of confusion about bone broth,” says Kim Hoban, R.D. “It does have components that offer some health benefits,” she says. But the nutritional profile of bone broth can depend on how the broth is prepared: If it’s made at home or store-bought, the type of bone, and how long the bones are cooked. “I’m not sure that drinking it is a better way to get amino acids and nutrients than how we get it from other protein sources,” she says. “But, it’s budget-friendly and probably has some benefits, so why not?”
Will this trend cool to a simmer over time? Brown doesn’t think so. “There's going to be a continued movement even if bone broth is just the base for other foods and recipes,” she says.
Chen says they are growing their business, and including new products such as chicken and lamb broth. They are also expanding with a new pick-up location in Midtown Manhattan, a delivery service and an e-commerce site.
“People want something that’s tried and true and sustainable. There are all sorts of fad diets and most of the time, people are thinking, ‘How will this make me skinnier?’ It’s a vain pursuit,” says Chen. “People are starting to see that what they want is happiness and that comes from a body and mind that works in harmony. Broth is an easy access point.”

Most diets and meal plans are meticulous with what types of food you can and can’t eat, how much you can have, and even when you consume it. For some, the excessive restrictions associated with most diets are a recipe for failure.

The IIFYM diet goes in the opposite direction by focusing on the largest food groups: protein, carbohydrates and fat. How it works: Calculate your daily caloric needs, then split those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat, the ratio that IIFYM proponents say is the most effective for muscle growth, fat burning and consistent energy levels.

Keep in mind, there has been some debate on whether or not this diet is in fact more or less effective than “eating clean,” and if a calorie is a calorie regardless of the macro composition of the diet you’re following. However, some studies support it and numerous individuals have reported success with this diet. If you think IIFYM could work for you and want to try it, here’s how.

Next, you have to take into account how active you are. Leslie Bonci, MPH, RD, CSSD, LDN, Director of Sports Nutrition at the University of Pittsburgh Medical Center, points out that adding calories based on activity level is a guesstimate and not a precise science. That said, there are general ranges she recommends using for men and women:

Lightly Active = BMR x 1.3-1.4

Moderately Active = BMR x 1.5-1.6

Very Active = BMR x 1.7-1.8

Add in calories for your activity levels, and then divide those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat. Remember that you want every meal to fit this 40/40/20 set-up. If it fits into your macro ratio, you can feel free to eat it.

Everything from chicken breasts to pizza can be “diet-friendly” if it hits your macros. Sound too good to be true? We asked Bonci to further explain IIFYM and why it can work.

Personalizing the IIFYM Diet

“As a starting point, it is always a good idea to log what you’re eating, then analyze it according to a program and see what would need to change for you to eat in a 40/40/20 way,” says Bonci. This way you can tell if drastic differences will need to take place, or if you’re already close to the ratio, which is a good jumping off point.

Find yourself far from the 40/40/20 ideal? Consider a 150-pound, 5’9” male who exercises five times a week as an example.

“He might need 2,550 calories to maintain weight [based on BMR and activity level calculations above] for the amount of exercise he does,” says Bonci. Here’s how he’d break that down in order to eat according to IIFYM.

Carbohydrate Intake

A gram of carbohydrates is about four calories, so divide the calories by four and you get 255 grams of carbs. That’s how many he’d need every day.

In theory, IIFYM doesn’t care if you get those carbohydrates from sweet potatoes or ice cream. As long as it’s within your ratio, you’re good to go. In practice, you’ll likely work out harder and better with a belly full of spinach, though, rather than you will if you’re loaded up with buffalo mac and cheese.

Also, keep in mind that endurance athletes will need to adjust their carbohydrate levels accordingly. “For someone exercising five days a week I would probably recommend a daily carb intake of three grams per pound or closer to 450 grams of carbohydrates a day,” she says.

“The more activity one does, the higher the carbohydrate requirements will be. But there is something to be said for being selective,” says Bonci. “Going for whole grains and higher fiber carbs will help you get the most nutritional value.”

Protein Intake

Again, every gram of protein is approximately four calories, so divide the protein calories by four and you get 255 grams. This can be consumed as lean turkey or chicken breast, but if you’re going to put down some double cheeseburgers, be sure to factor in the amount of fat from the red meat and the carbohydrates from the bun as well.

Bonci has some personal reservations on IIFYM’s protein recommendations. “I should note that the maximum recommended amount of daily protein intake according to the Dietary Reference Intake data from the USDA is 0.9 to one gram per pound bodyweight,” says Bonci. “This comes out to be 135 to 150 grams of protein a day for this 150-pound man, so we have the potential for a protein overload if he’s aiming for the suggested 225 grams suggested above.”

Fat Intake

Since each gram of fat equals about nine calories, that amounts to about 46 grams of fat every day, which, according to Bonci, might be low for some athletes. “Fat guidelines actually range from 10 to 35 percent of daily calories and 20 percent fat may not be appropriate or adequate for all,” she says. “If one does primarily endurance exercise, the body uses fat as an energy source, so needs are higher.”

While you are allowed to on IIFYM, eating sticks of butter wrapped in bacon for your fat intake isn’t recommended. “Focus on good fats: nuts, nut butters, seeds, seed butters, olive oil, avocados.”

The beauty of IIFYM is the flexibility — you can adjust the ratios to fit your caloric needs and you can choose from any food to fill those needs. As an athlete, you’ll likely stick with complex carbs, lean protein and healthy fats, but IIFYM won’t put you on a guilt trip for the occasional pizza dinner or fried chicken lunch.

]]>[caption id="attachment_35651" align="alignnone" width="620"] Photo: Pond5[/caption]
Can you get lean eating cheeseburgers? The IIFYM (If It Fits Your Macros) diet is open to the idea.
Most diets and meal plans are meticulous with what types of food you can and can’t eat, how much you can have, and even when you consume it. For some, the excessive restrictions associated with most diets are a recipe for failure.
The IIFYM diet goes in the opposite direction by focusing on the largest food groups: protein, carbohydrates and fat. How it works: Calculate your daily caloric needs, then split those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat, the ratio that IIFYM proponents say is the most effective for muscle growth, fat burning and consistent energy levels.
Keep in mind, there has been some debate on whether or not this diet is in fact more or less effective than “eating clean,” and if a calorie is a calorie regardless of the macro composition of the diet you’re following. However, some studies support it and numerous individuals have reported success with this diet. If you think IIFYM could work for you and want to try it, here’s how.
RELATED:Is the IIFYM Diet Right For You?

Next, you have to take into account how active you are. Leslie Bonci, MPH, RD, CSSD, LDN, Director of Sports Nutrition at the University of Pittsburgh Medical Center, points out that adding calories based on activity level is a guesstimate and not a precise science. That said, there are general ranges she recommends using for men and women:

Lightly Active = BMR x 1.3-1.4

Moderately Active = BMR x 1.5-1.6

Very Active = BMR x 1.7-1.8

Add in calories for your activity levels, and then divide those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat. Remember that you want every meal to fit this 40/40/20 set-up. If it fits into your macro ratio, you can feel free to eat it.
Everything from chicken breasts to pizza can be “diet-friendly” if it hits your macros. Sound too good to be true? We asked Bonci to further explain IIFYM and why it can work.

Personalizing the IIFYM Diet

“As a starting point, it is always a good idea to log what you’re eating, then analyze it according to a program and see what would need to change for you to eat in a 40/40/20 way,” says Bonci. This way you can tell if drastic differences will need to take place, or if you’re already close to the ratio, which is a good jumping off point.
Find yourself far from the 40/40/20 ideal? Consider a 150-pound, 5’9” male who exercises five times a week as an example.
“He might need 2,550 calories to maintain weight [based on BMR and activity level calculations above] for the amount of exercise he does,” says Bonci. Here’s how he’d break that down in order to eat according to IIFYM.
RELATED:How to Gain Healthy Weight and Build Muscle The Right Way

Carbohydrate Intake

To figure out his carbohydrate needs, he’d apply the following calculation:

A gram of carbohydrates is about four calories, so divide the calories by four and you get 255 grams of carbs. That’s how many he’d need every day.
In theory, IIFYM doesn’t care if you get those carbohydrates from sweet potatoes or ice cream. As long as it’s within your ratio, you’re good to go. In practice, you’ll likely work out harder and better with a belly full of spinach, though, rather than you will if you’re loaded up with buffalo mac and cheese.
Also, keep in mind that endurance athletes will need to adjust their carbohydrate levels accordingly. “For someone exercising five days a week I would probably recommend a daily carb intake of three grams per pound or closer to 450 grams of carbohydrates a day,” she says.
“The more activity one does, the higher the carbohydrate requirements will be. But there is something to be said for being selective,” says Bonci. “Going for whole grains and higher fiber carbs will help you get the most nutritional value.”

Protein Intake

Again, every gram of protein is approximately four calories, so divide the protein calories by four and you get 255 grams. This can be consumed as lean turkey or chicken breast, but if you’re going to put down some double cheeseburgers, be sure to factor in the amount of fat from the red meat and the carbohydrates from the bun as well.
Bonci has some personal reservations on IIFYM’s protein recommendations. “I should note that the maximum recommended amount of daily protein intake according to the Dietary Reference Intake data from the USDA is 0.9 to one gram per pound bodyweight,” says Bonci. “This comes out to be 135 to 150 grams of protein a day for this 150-pound man, so we have the potential for a protein overload if he’s aiming for the suggested 225 grams suggested above.”

Fat Intake

Since each gram of fat equals about nine calories, that amounts to about 46 grams of fat every day, which, according to Bonci, might be low for some athletes. “Fat guidelines actually range from 10 to 35 percent of daily calories and 20 percent fat may not be appropriate or adequate for all,” she says. “If one does primarily endurance exercise, the body uses fat as an energy source, so needs are higher.”
While you are allowed to on IIFYM, eating sticks of butter wrapped in bacon for your fat intake isn’t recommended. “Focus on good fats: nuts, nut butters, seeds, seed butters, olive oil, avocados.”
The beauty of IIFYM is the flexibility — you can adjust the ratios to fit your caloric needs and you can choose from any food to fill those needs. As an athlete, you’ll likely stick with complex carbs, lean protein and healthy fats, but IIFYM won’t put you on a guilt trip for the occasional pizza dinner or fried chicken lunch.
Want to try the IIFYM Diet? Check out DailyBurn’s Live to Fail program which incorporates a similar nutrition plan.

The pounding headache, bloodshot eyes, achy muscles, heartburn… There’s no ignoring it: You’ve got a hangover. All of those tips to “stay away from sugary drinks,” “eat a substantial dinner” and “drink water after every cocktail” were for naught. Boozing crimes have been committed and you #wokeuplikethis. Now what? You’ve probably got to tackle a to-do list longer than Santa’s…or perhaps you have to dash to the office through North Pole-like weather.

Never fear! You don’t need to let one night of revelry derail the rest of your week. In anticipation of this booze-filled season, we present expert advice for alleviating those pesky hangover symptoms, especially if you forgot to take preventative measures the night before.

5 Horrific Hangover Scenarios, and How to Power Through

1. You've got six hours of bumper-to-bumper traffic ahead of you.

That happy hour with friends was a little too happy. You meant to chase every glass of wine with a pitcher of H2O, but the holiday cheer somehow steered you off course. Now you’ve got to hop in the car to spend the holidays with your family.

Hangover Rx: “When you wake up in the morning, have 16 ounces of water,” recommends Jim White, RDN, ACSM-HFS, Academy of Nutrition and Dietetics Spokesperson. Sports drinks and coconut water, which is lower in sugar, can also redeem electrolytes lost while drinking, says White. He suggests downing an additional eight to 16 ounces every hour throughout the day. (So, bank on some bathroom breaks!) Portable snacks are good to have on hand, too, says Jessica Crandall, RDN, Denver Wellness & Nutrition Director. Pack a banana, protein bar or some nutty granola, since they’re rich in potassium and sodium, two nutrients that get depleted from the body when you urinate while drinking.

2. You’re attending yet another get-together later today.

It’s hangover o’clock, and also time for you to meet friends for brunch. You figure that some mimosas or Bloody Marys will help blunt your headache and curb last night’s damage.

Hangover Rx: “The old ‘hair of the dog’ is pretty much just a myth,” says White. “You’re drinking and you’re numbing but as soon as that wears off, you’re going to feel worse.” Instead, he recommends ordering a full breakfast. Eggs, he says, are a good source of cysteine, an amino acid that helps the liver break down alcohol faster. Save pancakes for another time and head straight for the menu’s omelet section. Bonus points for adding non-starchy greens like kale, spinach or peppers, which is a great way to sneak in a serving of vegetables at the beginning of the day.

3. You tried to self-medicate, and nothing’s quite cutting it.

Your alarm clock goes off and you’re desperate for some energy. On your commute to work, you buy all of the over-the-counter “hangover pills” in sight at the pharmacy and a large coffee to jumpstart your brain.

Hangover Rx: “I have personally tried [over-the-counter hangover pills] and there’s not a lot of science behind them,” says Crandall. She notes that lots of brands have excessive amounts of vitamins that won’t be helpful. Instead, Crandall advises seeking out protein, complex carbohydrates (a rich source of b-vitamins) and potassium-rich foods like banana or melon. Since coffee can irritate the gut, she suggests opting for herbal tea instead. If you can’t function without a jolt of liquid energy, go for black teas over green or fruit teas since the latter doesn't have any natural caffeine.

There’s no way you’d let a hangover get in the way of your workout. But as soon as you lace up your sneakers, your forehead starts to sweat with fear just thinking about AMRAP burpees or the eight-mile run you had planned.

Hangover Rx: While exercise will increase endorphins, Crandall and White say it’s smarter to avoid strenuous, high-intensity programs if you’re feeling out of sorts after a night out. “Sometimes elevating the heart rate will cause additional pounding in your head,” says Crandall. But she says that getting some fresh air may help you feel better. White and Crandall agree that low-intensity workouts are ideal. “I would go with yoga, light weight training or some elliptical,” he says. And don’t forget to hydrate, hydrate, hydrate!

5. You’ve got to hit the shops.

You knocked back some eggnog and everything else in sight — and that’s why you’re feeling like a Santa-sized sack of coal is weighing you down this morning. Your stomach is churning yet you’ve got holiday errands to run, gifts to wrap, and cookies to bake! What’s a modern-day elf to do?

Hangover Rx: Skip the ginger ale in favor of a sip with fewer empty calories — and real ginger, which has been shown to settle gastrointestinal distress, says White. “I would recommend ginger tea first thing in the morning as a great way to ward off an upset stomach,” says White. Since most ginger ales have high-fructose corn syrup and not a substantial amount of actual ginger, it’s best to stick with tea if you’re trying to cope with feelings of nausea.

Did we miss any of your go-to hangover hacks? Tell us in the comments below.

]]>[caption id="attachment_35275" align="alignnone" width="620"] Photo: Pond5[/caption]
The pounding headache, bloodshot eyes, achy muscles, heartburn… There’s no ignoring it: You’ve got a hangover. All of those tips to “stay away from sugary drinks,” “eat a substantial dinner” and “drink water after every cocktail” were for naught. Boozing crimes have been committed and you #wokeuplikethis. Now what? You’ve probably got to tackle a to-do list longer than Santa’s…or perhaps you have to dash to the office through North Pole-like weather.
Never fear! You don’t need to let one night of revelry derail the rest of your week. In anticipation of this booze-filled season, we present expert advice for alleviating those pesky hangover symptoms, especially if you forgot to take preventative measures the night before.

5 Horrific Hangover Scenarios, and How to Power Through

1. You've got six hours of bumper-to-bumper traffic ahead of you.

That happy hour with friends was a little too happy. You meant to chase every glass of wine with a pitcher of H2O, but the holiday cheer somehow steered you off course. Now you’ve got to hop in the car to spend the holidays with your family.
Hangover Rx: “When you wake up in the morning, have 16 ounces of water,” recommends Jim White, RDN, ACSM-HFS, Academy of Nutrition and Dietetics Spokesperson. Sports drinks and coconut water, which is lower in sugar, can also redeem electrolytes lost while drinking, says White. He suggests downing an additional eight to 16 ounces every hour throughout the day. (So, bank on some bathroom breaks!) Portable snacks are good to have on hand, too, says Jessica Crandall, RDN, Denver Wellness & Nutrition Director. Pack a banana, protein bar or some nutty granola, since they’re rich in potassium and sodium, two nutrients that get depleted from the body when you urinate while drinking.
RELATED:9 Healthy Homemade Protein Bar Recipes

“The old ‘hair of the dog’ is pretty much just a myth.”

2. You’re attending yet another get-together later today.

It’s hangover o’clock, and also time for you to meet friends for brunch. You figure that some mimosas or Bloody Marys will help blunt your headache and curb last night’s damage.
Hangover Rx: “The old ‘hair of the dog’ is pretty much just a myth,” says White. “You’re drinking and you’re numbing but as soon as that wears off, you’re going to feel worse.” Instead, he recommends ordering a full breakfast. Eggs, he says, are a good source of cysteine, an amino acid that helps the liver break down alcohol faster. Save pancakes for another time and head straight for the menu’s omelet section. Bonus points for adding non-starchy greens like kale, spinach or peppers, which is a great way to sneak in a serving of vegetables at the beginning of the day.
RELATED:10 Unexpected Omelet Recipes for Any Time of Day

3. You tried to self-medicate, and nothing’s quite cutting it.

Your alarm clock goes off and you’re desperate for some energy. On your commute to work, you buy all of the over-the-counter “hangover pills” in sight at the pharmacy and a large coffee to jumpstart your brain.
Hangover Rx: “I have personally tried [over-the-counter hangover pills] and there’s not a lot of science behind them,” says Crandall. She notes that lots of brands have excessive amounts of vitamins that won’t be helpful. Instead, Crandall advises seeking out protein, complex carbohydrates (a rich source of b-vitamins) and potassium-rich foods like banana or melon. Since coffee can irritate the gut, she suggests opting for herbal tea instead. If you can’t function without a jolt of liquid energy, go for black teas over green or fruit teas since the latter doesn't have any natural caffeine.

There’s no way you’d let a hangover get in the way of your workout. But as soon as you lace up your sneakers, your forehead starts to sweat with fear just thinking about AMRAP burpees or the eight-mile run you had planned.
Hangover Rx: While exercise will increase endorphins, Crandall and White say it’s smarter to avoid strenuous, high-intensity programs if you’re feeling out of sorts after a night out. “Sometimes elevating the heart rate will cause additional pounding in your head,” says Crandall. But she says that getting some fresh air may help you feel better. White and Crandall agree that low-intensity workouts are ideal. “I would go with yoga, light weight training or some elliptical,” he says. And don’t forget to hydrate, hydrate, hydrate!
RELATED: Your New Hangover Cure: An IV Treatment?

5. You’ve got to hit the shops.

You knocked back some eggnog and everything else in sight — and that’s why you’re feeling like a Santa-sized sack of coal is weighing you down this morning. Your stomach is churning yet you’ve got holiday errands to run, gifts to wrap, and cookies to bake! What’s a modern-day elf to do?
Hangover Rx: Skip the ginger ale in favor of a sip with fewer empty calories — and real ginger, which has been shown to settle gastrointestinal distress, says White. “I would recommend ginger tea first thing in the morning as a great way to ward off an upset stomach,” says White. Since most ginger ales have high-fructose corn syrup and not a substantial amount of actual ginger, it’s best to stick with tea if you’re trying to cope with feelings of nausea.
Did we miss any of your go-to hangover hacks? Tell us in the comments below.

There’s nothing like gathering with family and friends for a festive Thanksgiving feast. Unfortunately, that’s usually followed by a night of kitchen cleanup and days upon days of eating the same boring leftovers. (Another turkey sandwich with gravy, anyone?) We want to keep your taste buds entertained this year so we’ve rounded up strategies for simple storage and quick ways to prep the extras. Read on for out-of-the-box ideas to give leftovers a second life — safely.

1. Pack it like a pro.

No one wants to put away food while enjoying company at the table, but make sure you pop everything into the fridge or freezer within two hours of dinnertime. Letting it sit out for a longer period may cause it to get warm and enter the 'danger zone.' “Food in that range serves as the perfect breeding ground for bacteria, like E. coli and salmonella,” says Lyssie Lakatos, R.D.N., nutritionist and one-half of the Nutrition Twins (along with her twin sister, Tammy Lakatos, R.D.N.).

Keeping your refrigerator cool enough is another essential step for preventing bacteria, says Lauren E. Sucher, spokesperson for the Food and Drug Administration (FDA). Set it at 40 degrees Fahrenheit or colder, and eat anything you put in there within four days.

When freezing food, put leftovers in moisture-vapor resistant materials, like zip-top bags, to prevent freezer burn. If frozen, turkey, veggie casseroles and gravy will all keep for two to three months; stuffing should be tossed after one.

“The longer food is exposed to air and heat, the more nutrients it loses,” says Lyssie Lakatos. She recommends reducing the amount of times you’re reheating leftovers by portioning them before storing, and microwaving or letting them thaw completely when you plan to reuse them. Be sure you reheat the fare all the way through, too: Food should be heated to 165 degrees or until it’s steaming, and for liquids, until they're boiling. Leaving cool pockets in your food can be dangerous because bacteria can survive there, according to the FDA.

Check out holidayfoodsafety.org for more information about healthy food prep and storage recommendations.

2. Cut calories and get a nutrition boost.

Rather than just reheating the meal and enjoying it exactly as you did on turkey day, try using the leftovers as creative condiments or nutritious additions to different dishes. For example, use a couple tablespoons of cranberry sauce for salad dressing — "you'll save tons of fat and hundreds of calories," says Tammy Lakatos. She also recommends blending sweet potatoes, pumpkin or yams until smooth and spreading the mixture on bread instead of butter or other fattening spreads. Freeze mashed sweet potatoes, cranberry sauce or leftover wine in ice-cube trays; later, you can pop a few cubes into soups or casseroles (you can even try the non-boozy cubes in smoothies for an extra boost of vitamins and fiber).

3. Share the wealth.

’Tis the season of giving, right? In that spirit, a few options for clearing out some of your unopened store-bought holiday food (canned cranberries, string beans, pies, etc) are to offer it to an elderly friend or neighbor or to donate it to a soup kitchen. Most food banks require donations to be nonperishable items, but check in with a local homeless shelter or soup kitchen to see if they accept items such as an entire pie, untouched rolls, or extra cans of pumpkin puree.

4. Feed them to Fido.

Having a hard time passing off leftovers to friends or family members? Good news: Man’s best friend has far less discriminating taste — and many Thanksgiving dishes contain protein, vitamins and other nutrients that are healthy additions to your dog or cat’s regular food. “Green beans, carrots, and sweet potatoes — not candied — are all great options for your pets because they’re packed with fiber and vitamins,” says Tina Wismer, D.V.M., medical director at the ASPCA Animal Poison Control Center.

Try mixing small bites of these into your pet’s canned or dry food. Just be sure the extras don’t make up more than about 10 percent of the calories, says Wismer. “Avoid foods with lots of onions and garlic, as too many can cause red blood cell damage and anemia,” she adds. If you’re not sure whether certain dishes are safe, check with your vet before feeding them to pup. Got the OK? Try cooking up this recipe for doggie treats from Wismer:

Turkey Bread Pudding Doggie Treats

Leftover rolls or breadLeftover turkeyLeftover mashed potatoes2 tablespoons of water or milk

Preheat oven to 350o F.

Cut extra rolls or bread into small cubes.

Mix with shredded turkey, mashed potatoes and a few tablespoons of water or milk.

Pat into a greased baking dish and bake for 60 minutes or until golden brown.

5. Whip up some DIY beauty treatments.

You might crave sweet potatoes and cranberries with your turkey, but even your favorite supporting stars of the Thanksgiving table can become blah if you eat them for several meals after the holiday. Luckily, some of these side dish ingredients double as skin-enriching treatments. Try one of these homemade face mask recipes from Indie Lee, CEO and founder of Indie Lee Skincare.

Soothing Sweet Potato Face Mask

Boil the sweet potato until it is soft enough for the skin to be pulled off easily.

In a mixing bowl, blend the sweet potato, honey, and milk together until they form a smooth paste.

Let mask cool slightly, then apply it to cleansed face and let sit for 20 to 25 minutes.

Rinse with warm water and pat skin dry.

Don’t get discouraged if your dining room is full of leftovers following your holiday meal. “Once you think about all you can do with the extras, you’ll realize having them is a good thing,” says Lyssie. “Especially because without leftovers, it probably means you overate — since most Thanksgiving dinner tables look like there’s enough food to feed an army!”

]]>[caption id="attachment_34687" align="alignnone" width="620"] Photo: Pond5[/caption]
There’s nothing like gathering with family and friends for a festive Thanksgiving feast. Unfortunately, that’s usually followed by a night of kitchen cleanup and days upon days of eating the same boring leftovers. (Another turkey sandwich with gravy, anyone?) We want to keep your taste buds entertained this year so we’ve rounded up strategies for simple storage and quick ways to prep the extras. Read on for out-of-the-box ideas to give leftovers a second life — safely.
[caption id="attachment_34690" align="alignnone" width="620"] Photo: Pond5[/caption]

1. Pack it like a pro.

No one wants to put away food while enjoying company at the table, but make sure you pop everything into the fridge or freezer within two hours of dinnertime. Letting it sit out for a longer period may cause it to get warm and enter the 'danger zone.' “Food in that range serves as the perfect breeding ground for bacteria, like E. coli and salmonella,” says Lyssie Lakatos, R.D.N., nutritionist and one-half of the Nutrition Twins (along with her twin sister, Tammy Lakatos, R.D.N.).
Keeping your refrigerator cool enough is another essential step for preventing bacteria, says Lauren E. Sucher, spokesperson for the Food and Drug Administration (FDA). Set it at 40 degrees Fahrenheit or colder, and eat anything you put in there within four days.
When freezing food, put leftovers in moisture-vapor resistant materials, like zip-top bags, to prevent freezer burn. If frozen, turkey, veggie casseroles and gravy will all keep for two to three months; stuffing should be tossed after one.
“The longer food is exposed to air and heat, the more nutrients it loses,” says Lyssie Lakatos. She recommends reducing the amount of times you’re reheating leftovers by portioning them before storing, and microwaving or letting them thaw completely when you plan to reuse them. Be sure you reheat the fare all the way through, too: Food should be heated to 165 degrees or until it’s steaming, and for liquids, until they're boiling. Leaving cool pockets in your food can be dangerous because bacteria can survive there, according to the FDA.
Check out holidayfoodsafety.org for more information about healthy food prep and storage recommendations.
[caption id="attachment_34692" align="alignnone" width="620"] Photo: Pond5[/caption]

2. Cut calories and get a nutrition boost.

Rather than just reheating the meal and enjoying it exactly as you did on turkey day, try using the leftovers as creative condiments or nutritious additions to different dishes. For example, use a couple tablespoons of cranberry sauce for salad dressing — "you'll save tons of fat and hundreds of calories," says Tammy Lakatos. She also recommends blending sweet potatoes, pumpkin or yams until smooth and spreading the mixture on bread instead of butter or other fattening spreads. Freeze mashed sweet potatoes, cranberry sauce or leftover wine in ice-cube trays; later, you can pop a few cubes into soups or casseroles (you can even try the non-boozy cubes in smoothies for an extra boost of vitamins and fiber).
RELATED:8 Recipes to Transform Your Thanksgiving Leftovers
[caption id="attachment_34691" align="alignnone" width="620"] Photo: Pond5[/caption]

3. Share the wealth.

’Tis the season of giving, right? In that spirit, a few options for clearing out some of your unopened store-bought holiday food (canned cranberries, string beans, pies, etc) are to offer it to an elderly friend or neighbor or to donate it to a soup kitchen. Most food banks require donations to be nonperishable items, but check in with a local homeless shelter or soup kitchen to see if they accept items such as an entire pie, untouched rolls, or extra cans of pumpkin puree.
Many people think to donate before the holiday, but not always after. You won’t only be helping the needy, you’ll be improving your own mood well: Research has shown that charitable giving can improve psychological well-being and lower stress. The emotional boost is most significant when you’re donating to a friend or giving in a way that involves social connection, according to a recent study in the International Journal of Happiness and Development. Find soup kitchens and food pantries near you at homelessshelterdirectory.org.
[caption id="attachment_34689" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Feed them to Fido.

Having a hard time passing off leftovers to friends or family members? Good news: Man’s best friend has far less discriminating taste — and many Thanksgiving dishes contain protein, vitamins and other nutrients that are healthy additions to your dog or cat’s regular food. “Green beans, carrots, and sweet potatoes — not candied — are all great options for your pets because they’re packed with fiber and vitamins,” says Tina Wismer, D.V.M., medical director at the ASPCA Animal Poison Control Center.
Try mixing small bites of these into your pet’s canned or dry food. Just be sure the extras don’t make up more than about 10 percent of the calories, says Wismer. “Avoid foods with lots of onions and garlic, as too many can cause red blood cell damage and anemia,” she adds. If you’re not sure whether certain dishes are safe, check with your vet before feeding them to pup. Got the OK? Try cooking up this recipe for doggie treats from Wismer:

Turkey Bread Pudding Doggie Treats

Leftover rolls or breadLeftover turkeyLeftover mashed potatoes2 tablespoons of water or milk

Preheat oven to 350o F.

Cut extra rolls or bread into small cubes.

Mix with shredded turkey, mashed potatoes and a few tablespoons of water or milk.

Pat into a greased baking dish and bake for 60 minutes or until golden brown.

5. Whip up some DIY beauty treatments.

You might crave sweet potatoes and cranberries with your turkey, but even your favorite supporting stars of the Thanksgiving table can become blah if you eat them for several meals after the holiday. Luckily, some of these side dish ingredients double as skin-enriching treatments. Try one of these homemade face mask recipes from Indie Lee, CEO and founder of Indie Lee Skincare.

Soothing Sweet Potato Face Mask

Boil the sweet potato until it is soft enough for the skin to be pulled off easily.

In a mixing bowl, blend the sweet potato, honey, and milk together until they form a smooth paste.

Let mask cool slightly, then apply it to cleansed face and let sit for 20 to 25 minutes.

Rinse with warm water and pat skin dry.

Don’t get discouraged if your dining room is full of leftovers following your holiday meal. “Once you think about all you can do with the extras, you’ll realize having them is a good thing,” says Lyssie. “Especially because without leftovers, it probably means you overate — since most Thanksgiving dinner tables look like there’s enough food to feed an army!”

One of the biggest meat-eating holidays is upon us: Thanksgiving. A time when even the most steadfast vegetarians crave a centerpiece to carve; when steely will and tasty side dishes alone won’t cut it.

Many imitation turkey products, including "Tofurky," are available this time of year to cater to the seven percent of Americans that consider themselves vegetarians — especially those who still miss their meat. Dr. Brian Wansink, a food psychologist at Cornell University and author of Slim by Design: Mindless Eating Solutions for Everyday Life, says, “People who are attracted to meat-shaped veggie foods are vegetarian for health reasons, not animal-rights reasons, and they’re the biggest growing part of that market.”

A Mintel report shows that indeed 36 percent of consumers (including non-vegetarians) are buying meat alternatives to be healthier. But are these products really any better for us? Sure, cutting back on meat (especially red meat) can help prevent heart disease and cancer in some cases, but replacing it with processed meat substitutes comes with a price of its own.

Most meat substitutes are highly processed and full of artificial fillers — not unlike the hot dogs we might have already sworn off. Many are made from soy protein isolate, wheat gluten and other textured vegetable proteins, but also questionable ingredients that help gel and mold them into meat-like shapes.

Rachel Berman, R.D., author of Boosting Your Metabolism for Dummies and health editor at About.com, says to read the box before buying. “Be wary of a long ingredient list,” she says. “The more it has, the more likely there are additives and preservatives in there to stabilize the food, add flavor, or change its consistency.”

Some of these additives put into processed foods include unhealthy amounts of extra salt, fat and sugar — and those are the ingredients we can pronounce! Other artificial additives have been shown to have side effects that include nausea, dizziness, weight gain, decreased absorption of minerals and vitamins, and even cancer. The Center for Science in the Public Interest has a list of additives to avoid and their potential side effects.

Most ingredients in imitation turkeys still do look better than processed meats, and better than many other meat substitutes in the frozen food section, too. But not all are created equal.

For those vegetarians buying a fake turkey this year, Berman recommends opting for an all-natural choice like Gardein’s Savory Stuffed Turk'y. “They’re making an effort to use all-natural ingredients, nothing genetically engineered and mostly things that you’re able to pronounce,” she says. “Plus, they contain no chemicals or genetically modified soy, which most others use.”

Products like Quorn’s Turk'y Roast, which uses mycoprotein, a processed mold, gets a big thumbs down for Berman. “There have been many reports of this stuff causing gastrointestinal distress and no research saying this is something that is healthy,” she says. “It’s totally artificial and basically a fungus made in a test tube.”

Like many processed foods, fake meat is also high in sodium, but it doesn’t have as much saturated fat as the real stuff. Most of them, however, match real turkey gram for gram when it comes to protein, plus they include fiber, which is a bonus. So, treating yourself to a faux turkey one day out of the year isn’t going to kill you, but it’s not exactly health food, either. “I don’t really like to label any one food good or bad because it’s really about the sum of what you’re eating in a day,” says Berman. “If you’re going to eat an imitation food, just make sure the rest of your meal is coming from the earth.”

So why not just opt for Thanksgiving tofu and green beans instead? Many vegetarians find it's hard to shake tradition on this holiday. “It’s not just about food, but it’s also rituals and visuals,” says Wansink. “There’s a lot of variation with other holiday dinners, but not with Thanksgiving. There’s the traditional five dishes, and if you stray too far, people will think you’re robbing them of an experience.”

“It’s not the goal of Thanksgiving to be the healthiest meal of the year anyway,” adds Wansink. “Its goal is to be gleeful and thankful.”

]]>[caption id="attachment_21584" align="alignnone" width="620"]Photo: Pond5[/caption]
One of the biggest meat-eating holidays is upon us: Thanksgiving. A time when even the most steadfast vegetarians crave a centerpiece to carve; when steely will and tasty side dishes alone won’t cut it.
Many imitation turkey products, including "Tofurky," are available this time of year to cater to the seven percent of Americans that consider themselves vegetarians — especially those who still miss their meat. Dr. Brian Wansink, a food psychologist at Cornell University and author of Slim by Design: Mindless Eating Solutions for Everyday Life, says, “People who are attracted to meat-shaped veggie foods are vegetarian for health reasons, not animal-rights reasons, and they’re the biggest growing part of that market.”
A Mintel report shows that indeed 36 percent of consumers (including non-vegetarians) are buying meat alternatives to be healthier. But are these products really any better for us? Sure, cutting back on meat (especially red meat) can help prevent heart disease and cancer in some cases, but replacing it with processed meat substitutes comes with a price of its own.
Most meat substitutes are highly processed and full of artificial fillers — not unlike the hot dogs we might have already sworn off. Many are made from soy protein isolate, wheat gluten and other textured vegetable proteins, but also questionable ingredients that help gel and mold them into meat-like shapes.
Rachel Berman, R.D., author of Boosting Your Metabolism for Dummies and health editor at About.com, says to read the box before buying. “Be wary of a long ingredient list,” she says. “The more it has, the more likely there are additives and preservatives in there to stabilize the food, add flavor, or change its consistency.”
Some of these additives put into processed foods include unhealthy amounts of extra salt, fat and sugar — and those are the ingredients we can pronounce! Other artificial additives have been shown to have side effects that include nausea, dizziness, weight gain, decreased absorption of minerals and vitamins, and even cancer. The Center for Science in the Public Interest has a list of additives to avoid and their potential side effects.
Most ingredients in imitation turkeys still do look better than processed meats, and better than many other meat substitutes in the frozen food section, too. But not all are created equal.
For those vegetarians buying a fake turkey this year, Berman recommends opting for an all-natural choice like Gardein’s Savory Stuffed Turk'y. “They’re making an effort to use all-natural ingredients, nothing genetically engineered and mostly things that you’re able to pronounce,” she says. “Plus, they contain no chemicals or genetically modified soy, which most others use.”
Products like Quorn’s Turk'y Roast, which uses mycoprotein, a processed mold, gets a big thumbs down for Berman. “There have been many reports of this stuff causing gastrointestinal distress and no research saying this is something that is healthy,” she says. “It’s totally artificial and basically a fungus made in a test tube.”
Like many processed foods, fake meat is also high in sodium, but it doesn’t have as much saturated fat as the real stuff. Most of them, however, match real turkey gram for gram when it comes to protein, plus they include fiber, which is a bonus. So, treating yourself to a faux turkey one day out of the year isn’t going to kill you, but it’s not exactly health food, either. “I don’t really like to label any one food good or bad because it’s really about the sum of what you’re eating in a day,” says Berman. “If you’re going to eat an imitation food, just make sure the rest of your meal is coming from the earth.”
So why not just opt for Thanksgiving tofu and green beans instead? Many vegetarians find it's hard to shake tradition on this holiday. “It’s not just about food, but it’s also rituals and visuals,” says Wansink. “There’s a lot of variation with other holiday dinners, but not with Thanksgiving. There’s the traditional five dishes, and if you stray too far, people will think you’re robbing them of an experience.”
“It’s not the goal of Thanksgiving to be the healthiest meal of the year anyway,” adds Wansink. “Its goal is to be gleeful and thankful.”
[caption id="attachment_34642" align="alignnone" width="620"]Photo: Pond5[/caption]

Gravy-drenched drumsticks, buttery mashed potatoes, and gooey pecan pie all sound scrumptious — until you think about what they'll do to your waistline. While you shouldn’t deprive yourself of all your favorite Thanksgiving staples, cutting back just a little and making some smart swaps can go a long way in maintaining the physique you’ve worked hard to build. Try these 12 expert-backed tips to make it through turkey day without feeling like a stuffed, well, you know.

1. Eat before the big meal.

Yes, you read that correctly! Showing up for the feast with a rumbling tummy is a recipe for over-eating, so be sure to pre-game by having a nutritious, low-cal snack. A bowl of vegetable soup about one hour before mealtime should help tame your hunger, says Sonya Angelone, R.D., a spokesperson for the Academy of Nutrition and Dietetics. Picking at an appetizerveggie platter is a good option as well.

2. Dress to impress.

Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment — think skinny jeans or a curve-hugging dress. "You'll be less likely to overeat if you're wearing something a little snug, because you'll start feeling uncomfortable more quickly," says Keri Gans, R.D., author of The Small Change Diet. If you can make it through the meal without having to undo the top button of your pants, you’re in good shape.

3. Make single-size versions of decadent dishes.

Want to be the perfect host? Add flair to the table and stop everyone, including yourself, from overdoing it by offering individual portions of the fattiest items on the menu, suggests Jackie Newgent, R.D., culinary nutritionist and author of The With or Without Meat Cookbook. "For instance, bake stuffing in cups of a muffin pan; make sweet potato or green bean casserole in individual ramekins; ladle creamy soups into espresso cups; or serve gravy or rich salad dressing in shot glasses." Pre-sizing eliminates the opportunity to pile those taters too high.

4. Don’t worry, be picky.

Before sitting down at the dinner table, have a few favorites foods in mind that you plan to indulge in — and don't be afraid to change course if the first taste proves to be more "meh" than marvelous. "If it isn't everything you'd hoped it would be, don't waste calories by having another bite," says Elisa Zied, R.D., author of Younger Next Week. "Try something different." Wouldn’t you rather fill up on yummy fare rather than an average dish?

5. Make faux mashed potatoes.

Can't limit yourself to a small scoop of these buttery spuds? Then bypass them entirely in favor of cauliflower. "For a delicious stand-in, boil cauliflower, mash it, and add a little skim milk, lemon and garlic," say Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R.D., aka "The Nutrition Twins." The similar texture and color will trick you into thinking you’re getting the real thing.

6. Choose booze or sugar.

Cocktails and dessert are usually both laden with sugar and calories, so pick a singular indulgence — but still be mindful of serving sizes. Think one small piece of pie or a half-cup of eggnog, says Zied, will do the trick.

8. Eat off colorful plates.

Leave the fancy white china in the cabinet. "You’ll likely eat more when light-colored foods, such as turkey and mashed potatoes, are served on white or cream plates," says Newgent. "Research has found that the more contrast between your food and plate color, the less you’ll likely eat — or overeat." Bring on the bolds!

9. Go to the back of the line.

Heading to a holiday buffet? Let others get their fill first. "Once the cheese platter and desserts have been picked over they won’t seem nearly as enticing," says Karen Ansel, R.D., a New York-based nutritionist. As hard as it may be, fight the urge to be number one.

10. Choose appetizers that provide visual clues.

If you tend to inhale your food without realizing how much you consumed, opt for nibbles like in-shell pistachio nuts. "Their empty shells are a helpful visual cue about how much you’ve eaten, potentially encouraging you to eat less," says Ansel. Chicken satay and shrimp cocktail are also good options, as you can watch the skewers and tails stack up.

11. Draw a clear finish line.

Once you've had your fair share, reach for a "meal ender" to prevent you from picking at whatever's in front of you. Zied suggests popping a breath strip, sucking on a strong mint, or reapplying your lip gloss. Another trick: Pour some water on your plate so you won’t want to use it anymore — just make sure no one’s watching.

12. Join the cleanup crew.

"One hour spent clearing the table and washing dishes while you’re standing can whittle off about 100 calories," says Newgent. Plus your host will be grateful!

]]>[caption id="attachment_34566" align="alignnone" width="620"] Photo: Pond5[/caption]
Gravy-drenched drumsticks, buttery mashed potatoes, and gooey pecan pie all sound scrumptious — until you think about what they'll do to your waistline. While you shouldn’t deprive yourself of all your favorite Thanksgiving staples, cutting back just a little and making some smart swaps can go a long way in maintaining the physique you’ve worked hard to build. Try these 12 expert-backed tips to make it through turkey day without feeling like a stuffed, well, you know.

2. Dress to impress.

Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment — think skinny jeans or a curve-hugging dress. "You'll be less likely to overeat if you're wearing something a little snug, because you'll start feeling uncomfortable more quickly," says Keri Gans, R.D., author of The Small Change Diet. If you can make it through the meal without having to undo the top button of your pants, you’re in good shape.

3. Make single-size versions of decadent dishes.

Want to be the perfect host? Add flair to the table and stop everyone, including yourself, from overdoing it by offering individual portions of the fattiest items on the menu, suggests Jackie Newgent, R.D., culinary nutritionist and author of The With or Without Meat Cookbook. "For instance, bake stuffing in cups of a muffin pan; make sweet potato or green bean casserole in individual ramekins; ladle creamy soups into espresso cups; or serve gravy or rich salad dressing in shot glasses." Pre-sizing eliminates the opportunity to pile those taters too high.
RELATED:15 Healthy Thanksgiving Side Dishes

4. Don’t worry, be picky.

Before sitting down at the dinner table, have a few favorites foods in mind that you plan to indulge in — and don't be afraid to change course if the first taste proves to be more "meh" than marvelous. "If it isn't everything you'd hoped it would be, don't waste calories by having another bite," says Elisa Zied, R.D., author of Younger Next Week. "Try something different." Wouldn’t you rather fill up on yummy fare rather than an average dish?

5. Make faux mashed potatoes.

Can't limit yourself to a small scoop of these buttery spuds? Then bypass them entirely in favor of cauliflower. "For a delicious stand-in, boil cauliflower, mash it, and add a little skim milk, lemon and garlic," say Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R.D., aka "The Nutrition Twins." The similar texture and color will trick you into thinking you’re getting the real thing.

8. Eat off colorful plates.

Leave the fancy white china in the cabinet. "You’ll likely eat more when light-colored foods, such as turkey and mashed potatoes, are served on white or cream plates," says Newgent. "Research has found that the more contrast between your food and plate color, the less you’ll likely eat — or overeat." Bring on the bolds!

9. Go to the back of the line.

Heading to a holiday buffet? Let others get their fill first. "Once the cheese platter and desserts have been picked over they won’t seem nearly as enticing," says Karen Ansel, R.D., a New York-based nutritionist. As hard as it may be, fight the urge to be number one.

10. Choose appetizers that provide visual clues.

If you tend to inhale your food without realizing how much you consumed, opt for nibbles like in-shell pistachio nuts. "Their empty shells are a helpful visual cue about how much you’ve eaten, potentially encouraging you to eat less," says Ansel. Chicken satay and shrimp cocktail are also good options, as you can watch the skewers and tails stack up.

11. Draw a clear finish line.

Once you've had your fair share, reach for a "meal ender" to prevent you from picking at whatever's in front of you. Zied suggests popping a breath strip, sucking on a strong mint, or reapplying your lip gloss. Another trick: Pour some water on your plate so you won’t want to use it anymore — just make sure no one’s watching.

12. Join the cleanup crew.

"One hour spent clearing the table and washing dishes while you’re standing can whittle off about 100 calories," says Newgent. Plus your host will be grateful!

Calcium does more than help build strong bones: This mineral is also crucial for controlling muscle and nerve function and maintaining the acid/base balance in your blood stream, says Rebecca Solomon, R.D., director of clinical nutrition at Mount Sinai Beth Israel in New York. Not getting enough means you'll be more prone to broken bones as well as muscle spasms.

So how much is enough? Both men (up to age 70) and women (up to age 50) should aim for 800 mg of calcium per day. People who are older need even more, and those who are athletic might also benefit from getting extra. "Some calcium is lost through sweat, so exercisers and those who lead active lives may have higher requirements," says Solomon.

The Best Calcium Rich Foods

While there's nothing wrong with taking a supplement if it’s OK’d by a doctor, most health experts agree that it's best to get your nutrients from food rather than pills whenever possible. Eating three servings of dairy is an easy way to reach your daily quota of calcium. For example:

8 oz of yogurt = 300 mg

1.5 oz cheddar cheese = 303 mg

1 cup (8 oz) of milk = 300 mg

Not a dairy fan? You'll have to work a little harder to make sure you're getting enough from food alone, but it is possible. Good non-dairy sources include:

You'll also find calcium in turnip greens (1 cup provides 197 mg), sardines (3 ounces gives you 345 mg), and fortified cereals (check the box; you could get anywhere from 200 to 1,000 mg per serving). Fortified almond milk and soy milk also tend to be good sources; they offer anywhere from 200 to 450 mg per 8-ounce serving (again, check the carton).

A Word of Calcium Caution

It's worth noting that the amount of calcium contained in a food is only part of the story. The calcium found in plant-based sources isn't as easily absorbed by the body as that which comes from animal-based ones (including fish and dairy). So if you're relying on tofu and greens to up your numbers, you may need to aim higher than 800 mg per day.

To maximize absorption, it's also smart to avoid "calcium inhibitors" within an hour of eating foods that are rich in this nutrient, says Solomon. These channel blockers relax and expand blood vessels and include chocolate, coffee, alcohol, sugar and honey. Grains, legumes, nuts, and seeds can also be problematic because they contain phytic acid, which can bind to calcium. For an easy work-around, Solomon recommends pre-soaking these foods before cooking with them to neutralize this acid.

On the flip side, eating foods with vitamin D, (or taking a supplement) will help your body use calcium more effectively. Many dairy products, like milk, yogurt and eggs (you have to eat the yolk), are already fortified with D. Other options include salmon, tuna and other fatty fish.

In order to have strong, healthy bones, and to allow your muscles to work at their full potential during exercise and everyday life, it’s important that you get adequate calcium daily. If you’re having trouble or feel like your levels are low, talk to your doctor about a supplement option.

To learn more about calcium and the best sources of this mineral, visit mayoclinic.org.

Calcium does more than help build strong bones: This mineral is also crucial for controlling muscle and nerve function and maintaining the acid/base balance in your blood stream, says Rebecca Solomon, R.D., director of clinical nutrition at Mount Sinai Beth Israel in New York. Not getting enough means you'll be more prone to broken bones as well as muscle spasms.

So how much is enough? Both men (up to age 70) and women (up to age 50) should aim for 800 mg of calcium per day. People who are older need even more, and those who are athletic might also benefit from getting extra. "Some calcium is lost through sweat, so exercisers and those who lead active lives may have higher requirements," says Solomon.

The Best Calcium Rich Foods

While there's nothing wrong with taking a supplement if it’s OK’d by a doctor, most health experts agree that it's best to get your nutrients from food rather than pills whenever possible. Eating three servings of dairy is an easy way to reach your daily quota of calcium. For example:

8 oz of yogurt = 300 mg

1.5 oz cheddar cheese = 303 mg

1 cup (8 oz) of milk = 300 mg

Not a dairy fan? You'll have to work a little harder to make sure you're getting enough from food alone, but it is possible. Good non-dairy sources include:

You'll also find calcium in turnip greens (1 cup provides 197 mg), sardines (3 ounces gives you 345 mg), and fortified cereals (check the box; you could get anywhere from 200 to 1,000 mg per serving). Fortified almond milk and soy milk also tend to be good sources; they offer anywhere from 200 to 450 mg per 8-ounce serving (again, check the carton).

A Word of Calcium Caution

It's worth noting that the amount of calcium contained in a food is only part of the story. The calcium found in plant-based sources isn't as easily absorbed by the body as that which comes from animal-based ones (including fish and dairy). So if you're relying on tofu and greens to up your numbers, you may need to aim higher than 800 mg per day.

To maximize absorption, it's also smart to avoid "calcium inhibitors" within an hour of eating foods that are rich in this nutrient, says Solomon. These channel blockers relax and expand blood vessels and include chocolate, coffee, alcohol, sugar and honey. Grains, legumes, nuts, and seeds can also be problematic because they contain phytic acid, which can bind to calcium. For an easy work-around, Solomon recommends pre-soaking these foods before cooking with them to neutralize this acid.

On the flip side, eating foods with vitamin D, (or taking a supplement) will help your body use calcium more effectively. Many dairy products, like milk, yogurt and eggs (you have to eat the yolk), are already fortified with D. Other options include salmon, tuna and other fatty fish.

In order to have strong, healthy bones, and to allow your muscles to work at their full potential during exercise and everyday life, it’s important that you get adequate calcium daily. If you’re having trouble or feel like your levels are low, talk to your doctor about a supplement option.

To learn more about calcium and the best sources of this mineral, visit mayoclinic.org.